Instructions:

1. Lie on a decline bench with your feet secured and your head lower than your hips.
2. Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
3. Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in.
4. Pause for a moment at the bottom, then push the barbell back up to the starting position.
5. Repeat for the desired number of repetitions.