Execution Note & Instructions
Set bench to 30-45 degrees. Lower bar smoothly to upper chest, driving through elbows to upper clavicle shelf.
S1
12R
+5LB
S2
10R
+5LB
S3
8R
+5LB
S4
6R
+5LB
S5
6R
+5LB
Execution Note & Instructions
Retract scapula firmly against pad. Drive feet into floor and press in a slight upward arc away from lower chest.
S1
6R
+5LB
S2
6R
+5LB
S3
10R
+5LB
Execution Note & Instructions
Secure leg locks on decline bench. Control dumbbells deep into stretch position to maximize lower fiber recruitment.
S1
6-8R
+5LB
S2
6-8R
+5LB
S3
10R
+5LB
Execution Note & Instructions
Keep chest elevated against pad and shoulders pinned back. Focus on constant tension without locking elbows at top.
S1
10R
+5LB
S2
10R
+5LB
Execution Note & Instructions
Slight forward lean from hips, maintain soft bend in elbows, and squeeze handles together at center line for maximum contraction.
S1
12R
+5LB
S2
12R
+5LB