Lie on a decline bench face up with your feet on the ground. Grasp the bar with your hands 3-6 inches wider than your shoulders on each side.
Slowly lower the bar to your lower chest with your elbows moving to the sides.
Without bouncing the bar, slowly press it to the starting position. Do not lock your elbows at the top.
Keep your buttocks, back, rear deltoids and head on the bench throughout the exercise.