Decline Bench Press
How to: Decline Bench Press
Primary Muscles Used:Chest, Pecs, Triceps
Exercise Families:Horizontal Push
- Place a barbell on the rack and add any additional weight in the form of weight plates, ensuring that the amount of weight is even on both ends of the bar. Lie down on the decline bench so that your head is beneath the barbell. Place your legs under the circular leg pad so that it rests on the front of your ankle when your knees are bent to 90 degrees. Place both hands on the barbell in an overhand grip (palms facing away from you), slightly wider than your shoulders. Push the bar away from you to unrack the barbell and extend your elbows to hold the barbell directly in front of your chest. This is your starting position.
- Inhale. Bend your elbows outwards to lower the barbell towards you until the bar touches (or almost touches) your lower chest.
- Exhale. Extend your elbows and push the barbell away from your chest to return to the starting position. Repeat for the specified number of repetitions before returning the barbell to a secure position on the rack.
Alternative Exercises for Pec Major
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