Decline Bench Press
Overview of the exercise
The decline bench press is a popular exercise that targets the lower chest muscles and triceps. It involves lying on a decline bench with your feet secured at the higher end, and pressing a barbell or dumbbells up and down. This variation of the traditional bench press exercise allows for greater emphasis on the lower chest muscles, as well as increased stability due to the decline angle.
However, it is important to properly execute the decline bench press to avoid injury and achieve maximum results.
Exercise Profile:
Muscle Group Targeted: Chest
Equipment: Barbell & Dumbbell
Mechanics: Compound
Experience Level: Beginner
Secondary Muscles hit: Shoulders, Triceps
Instructions:
- Start by setting the bench at a decline angle.
- Adjust the weight on the barbell to your desired amount.
- Lie back on the bench with your feet securely planted on the ground.
- Grasp the barbell with a shoulder-width grip, palms facing away from your body.
- Lift the barbell off the rack and hold it over your chest.
- Lower the barbell slowly towards your chest, keeping your elbows close to your body.
- Once the barbell touches your chest, push it back up to the starting position.
- Repeat this movement for the desired number of reps.
- When finished, carefully place the barbell back on the rack.
- Remember to always use proper form and never compromise safety.
Decline Bench Press Tips
- Start with a light weight to get the proper form and technique down before increasing the load.
- Keep your feet flat on the ground and your core tight throughout the exercise.
- Make sure to fully extend your arms at the top of the movement and lower the weight slowly and controlled.
- Keep your elbows close to your body as you press up to avoid strain on the shoulders.
- Avoid arching your back during the exercise to protect your lower back from injury.
- Take a full breath before each rep and exhale as you press the weight up.
- Use a full range of motion by bringing the weight down to your chest and fully extending your arms at the top of the movement.
- Don’t bounce the weight off your chest, this can lead to injury and doesn’t fully engage the muscles.
- Incorporate the decline bench press into your overall chest workout routine and vary the weight and reps to challenge your muscles and prevent plateaus.
