Bench Press

1. Slowly lie down on the decline bench, so your legs are higher than your head, keeping your back firmly planted into the back of the bench. Place your feet in provided stirrups.

2. Have a spotter help you lift the bar off the rack or grip dumbbells, if using. Hold the weight directly over the shoulders, arms slightly wider than shoulder height.

3. Push the weight up until your arms are angled at 45 degrees at the top.

4. Slowly lower the weight back down to chest height, elbows out to the sides.

5. Repeat the press and perform around 5 reps or more. Keep in mind that reps depend on your goals and the weight. Someone using heavier weights may do fewer reps than someone using lighter weights.