Chest Exercise Database -> Barbell Decline Bench Press


Barbell Decline Bench Press

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Barbell Decline Bench Press

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Exercise Details

Main Muscle Group : Chest

Detailed Muscle Group : Lower Chest

Other Muscle Groups : Triceps

Type : Strength

Mechanics : Compound

Equipment : Barbell , Machine - Strength

Difficulty : Beginner

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Targeted Muscle Group


How To Perform Exercise

This version of the bench press exercise utilizes a decline bench so that the lower part of the chest is targeted.

Steps :

1.) Start off lying on a decline bench so that your head is lower than your feet.

2.) Grab onto the barbell with an overhand shoulder-width grip and hold it directly above your chest as this will be your starting position.

3.) Then slowly lower the bar until it is just above your chest, stop and hold for a second then return back to the starting position.

4.) Repeat for as many reps and sets as desired.

Tips :

1.) Concentrate on using your chest for this bench press. You should feel as it the lifting is coming from your elbows.

1.) Make sure that your feet are flat on the floor and you are balanced so that the bar does not drop on your chest.

2.) Use a weight that you are able to balance and manage.

3.) When stopping the barbell on the downward motion, make sure that you stop the barbell slightly above your chest so that it doesn't bounce or touch your chest.