1. Position a decline bench appropriately and select the weight for your barbell.
2. Lie down on the decline bench with your feet securely anchored.
3. Grasp the barbell with an overhand grip, keeping your hands a bit wider than shoulder-width apart.
4. Start with the barbell held directly above your chest, arms fully extended, and keep a slight bend in the elbows.
5. Inhale as you slowly lower the barbell in an arc behind your head, keeping the arms fixed in the slightly bent position.
6. Lower the barbell until you feel a stretch in your chest and lats, being careful not to strain your shoulders.
7. Exhale and bring the barbell back to the starting position, following the same arc motion.
8. Repeat for the desired number of repetitions.
Make sure to maintain control of the weight throughout the movement, and avoid letting the bar drop too quickly. It's important to use a weight that allows you to perform the exercise with proper form to prevent injury.
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