FitNessieHow to do it
- Lie back on a decline bench and hook your ankles under the leg rollers.
- Pull your shoulder blades together and down, and grip the bar slightly wider than your shoulders.
- Unrack the bar and hold it over your shoulders with straight arms.
- Lower the bar under control to your lower chest, with your elbows under the bar.
- Press the bar back up to straight arms over your shoulders.
Key cues
- Feet locked under the rollers
- Shoulder blades together and down
- Elbows under the bar
- Lower to the lower chest, then press to lockout
Common mistakes
- Letting your body slide on the bench
- Dropping the bar fast instead of lowering it with control
- Pressing without safety racks set at your sides
Muscles worked
- Primary
- Chest
- Secondary
- Triceps and front delts
Equipment
Barbell, decline bench and rack.
