Bench press bar wide grip lying on a bench with a negative slope

The bench press barbell wide grip lying on a bench with a negative slope — technique of the exercise:

1. Lie on decline bench. Grab the barbell wide grip (about 8-10 cm more on both sides than the width of the shoulders) and lift it above the chest. The neck should be perpendicular to the floor and your torso. This will be your initial position.
2. On the inhale slowly lower the barbell until the neck touches the bottom of the chest.
3. After a brief pause, exhale, return the rod to its original position. Try to squeeze the rod, using the chest muscles. Lock out your arms at the top, Flex the chest, after a moment’s pause again start to move down. Tip: ideally, the downward movement should take twice the time than going up.
4. Complete the required number of repetitions.
5. Return the neck on the counter.

Note: if you are doing this exercise for the first time, use the assistance of a partner who’ll be holding you. If this is not possible, use a small weight.

Also make sure that the Griffon touched exactly the lower part of the chest. Avoid oscillations of the rod, carefully monitor its movement.

Variations of exercises: you can use different angles of the bench.