(Primary muscles: lower-outer pectorals, anterior-medial deltoids and triceps)

Rest a barbell on the support rack of the decline bench. Hook your feet under the restraint bar at the foot of the bench and lie back on the decline bench. Reach up and take an overgrip on the barbell with your hands set 3-6 inches wider than your shoulders on each side. Lift the weight off of the rack and slowly bend your arms and lower the barbell downward until it touches lightly on the chest at the lower edge of the pectorals. Without bouncing the weight off your chest, slowly extend your arms and press the weight back up along the same arc to the starting point.

Note: Most decline benches are set at an angle of about 25-30 degrees. Varying the angle of the bench and the width of the grip will place a different stress on the lower-outer pectorals. Be sure to have a spotter at the head of the bench because the movement places the face and neck in a vulnerable position.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.