* Lie on a decline bench, securing the legs on the end of the bench.

* LIft the bar off the rack above the chest with arms straight.

* Retract scapula and have elbows between 45 and 90 degree angle. An advanced tip is to tuck the shoulders down into the sockets and driven back.

* Breathe in and lower the bar to the middle of the chest.

* After pausing at the bottom, push the bar towards the starting position squeezing the chest.

* Repeat for reps.