Barbell Decline Bench Press
Secure your legs at the end of the decline bench and slowly lay down on the bench. Using a medium width grip (a grip that creates a 90 degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. The arms should be perpendicular to the floor.
Come down slowly until you feel the bar on your lower chest. Hold for a second.
Lower the bar back to the starting position and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Repeat the exercise according to the training plan.