Decline Bench Press
Lie face up on a decline bench. Grasp a barbell with both hands slightly wider than shoulder width. Lift the bar off the rack and push it up, over your chest, until your elbows almost lock. Lower the weight slowly and controlled to your lower chest and then press it back up over your chest until your elbows almost lock. Throughout the movement, keep your elbows pointed outward, to keep the chest muscle fully involved, and keep your head stationary and on the bench. For variety, this lift can be performed using dumbbells.