<ul>
<li>Set Up: Adjust the bench to a decline position and secure your feet under the footpads.</li>
<li>Grip: Lie on the bench, grip the barbell slightly wider than shoulder-width.</li>
<li>Lift Off: Unrack the barbell and position it above your chest with arms fully extended.</li>
<li>Lower: Slowly lower the barbell to your lower chest, keeping elbows at a 45-degree angle.</li>
<li>Press: Push the barbell back up to the starting position by extending your arms.</li>
<li>Repeat: Perform the desired number of repetitions.</li>
<li>Rack: Carefully rack the barbell back in place when done.</li>
</ul>