- Lie on a decline bench.
- Hold the barbell about 6” wider than the shoulder width.
- Bring the barbell down to about three inches below the nipples.
- Lift the bar to the arm’s length.
- Tighten your chest and keep the elbows out.
- Lower the weight and stop for a little time at the chest.
- You can use dumbbells also for doing the exercise.
- The exercise can be done using a close or a wide grip too.
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