Step 1: Lay flat on the decline bench and tuck your feet with the bench support. The bar will be above your chest when racked. It is recommended to use a spotter when using a free bar to eliminate the risk of dropping the weights on the sides or yourself.
Step 2: While keeping the legs and hips tight, push the bar above and bring it directly over the lower chest. Slowly lower it towards your lower chest. As a rule of thumb, the lowest distance between the bar and your chest should be just enough to allow a fist to fit in.
Step 3: Hold the bar steady in this position for a second then slowly lift back to initial position. Repeat.
Step 2: While keeping the legs and hips tight, push the bar above and bring it directly over the lower chest. Slowly lower it towards your lower chest. As a rule of thumb, the lowest distance between the bar and your chest should be just enough to allow a fist to fit in.
Avoid this mistake: Many people tend to bend their wrist for extra support unintentionally. This leads to the danger of cracking your wrist or permanent wrist damage. Avoid this by deliberately keeping the wrist in a neutral straight position, supporting the bar firmly by the lower side of palm and locking it.
Step 3: Hold the bar steady in this position for a second then slowly lift back to initial position. Repeat.
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