How to do a barbell paused decline bench press

Setup:

1. Decline Bench: Adjust the bench to a decline angle of approximately 15-30 degrees.
2. Barbell Placement: Position the loaded barbell in the rack at a height that allows for a comfortable unrack from the decline position.
3. Grip: Lie back on the bench with your head at the lower end. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. Ensure your wrists are in a neutral position.
4. Unrack and Position: Unrack the barbell and hold it directly above your lower chest with your arms straight. Engage your core and retract your shoulder blades.

The Lift:

1. Controlled Lowering: Take a deep breath and slowly lower the barbell towards your lower chest. Keep your elbows tucked at roughly a 45-degree angle from your body.
2. Touch and Pause: Allow the barbell to gently touch your lower chest, just below your nipples. Pause for a full 1-3 seconds while maintaining tension in your muscles.
3. Press Upward: Exhale and explosively press the barbell back up to the starting position, extending your arms but not locking out your elbows.
4. Repeat: Hold the barbell briefly at the top, reset your position, and repeat for the desired number of repetitions.

Tips:

• Foot Placement: Secure your feet under the leg pads or hook them behind the bench for stability.
• Maintain Tension: Keep your muscles engaged throughout the entire movement, avoiding any relaxation at the top or bottom of the lift.
• Barbell Path: The bar should travel in a straight line, moving down towards your lower chest and back up to the starting position.
• Breathing: Remember to breathe deeply, inhaling as you lower the bar and exhaling forcefully as you press it back up.