Bench Press Declined - Machine
Set the bench up so that there is a slight decline of around 25 degrees. Lie down on the bench on your back. Set the machine to your height so that the handle bars are in line with your lower chest.
Keeping your tummy tight so that you do not arch your lower back (if the bench is too high forcing your back to arch and your feet do not rest comfortably on the ground then place your feet on the bench - if you are unsure; ask an instructor). Place your hands on the wide grip so that your palms are facing towards your feet. Slowly push your arms up straight, avoid locking out your elbows, and lower again until your elbows reach 90 degrees.
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