Let's take the standard flat bench press and do something a little different with it today, shall we?
Today I want to highlight the decline bench press, which focusing slightly more on the lower angles of the pectoralis major (the major muscle of the chest area of the body), and you will also work your deltoids and triceps. You can change up the exercise by using a barbell, dumbbells, weighted bands, and E-Z bars, so it is quite versatile no matter your level or approach to training.
1-Set the bench in a decline position, and then lay face up on the bench. Make sure you keep your lower back pressed against the bench. You do not want an arch in your back as this may cause injury.
2-Grasp the barbell that you are using and hold it, with your arms extended, overhead. Your hands should be slightly wider than shoulder-width apart. (I like to always have a spotter when getting into this position to help hand me the barbell and/or make sure that I get into position safely, no matter how heavy the bar.)
3-Slowly begin to lower the barbell to your LOWER chest, rather than the middle or upper areas of your chest. Hold it at the lowest point for a count of 2.
4-Slowly and with control, exhale and press the barbell back to the starting position.
Do 3 sets of 12 reps with a moderately heavy weight.