I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.
By lying on a bench with you head down and fix your feet so as not to slip. The bench is declined between 20° and 40° Take the barbell with a pronated grip and a hand gap equal to or wider than your shoulders.
Inhale and by controlling the movement, lower the barbell on the bottom of your chest.
Press and exhale at the end of the movement
This exercise works the pectoralis major (particularly the lower part), triceps and anterior deltoids.
You can also to this exercise with a light weight and down the barbell at the neck. This allows you to stretch your pectoralis major (chest) in an excellent way.
You can also to the decline press with the Smith machine.
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