1- Lie on a 20-40 degrees decline bench, with feet fixed to prevent sliding with the weightز
2- Grasping the bar wider than shoulder width overhand grip.
3- Inhale and slowly lower the barbell down to upper chest level with elbows forming a 90 degrees angle between upper and lower arms.
4- Push the barbell up by extending arms, exhale at the end of the movement and repeat.
Tips and Advises:
1- Keep back straight on the bench throughout the movement.
2- Too much hand spacing would increase chance of injury.
3- To maximize pectoralis work, flare the elbows out side as your lower the bar.