Decline Bench Press

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Description

Step 1: Set your supports on the decline bench so you can unrack the barbell and be in proper position to perform the decline press.

Step 2: After loading the weights, secure your legs on the end of the bench and lie down with your spine in a neutral position. Position yourself on the bench so that the bar is directly over your eyes/nose area. With your lower body as tight as possible, keep your shoulder blades together and make sure your traps and upper back are tight. When grasping the bar, wrap your thumbs around the bar tightly and make sure your palms are facing forward. Use a grip that will have your pinky fingers on the rings of the barbell.

Step 3: Keeping your elbows tucked, inhale and then unrack the weight, also ensuring your wrists remain in a neutral position. While keeping your air in, lower the weight in a controlled motion with the bar in line with your lower chest until the bar touches that area. Your arms should remain perpendicular to the floor throughout this movement.

Step 4: After the bar touches your lower chest, press the weight back up in a straight line to its original starting position until your arms are locked out, exhaling only once the rep is completed. Your feet won’t be on the floor during this exercise, but try to keep your lower body tight, your shoulder blades pushed together and your elbows are tucked for maximum performance.

Step 5: Take another breath between reps, exhaling only when reps are completed. Repeat until the desired reps are reached and then rack the weight, or have your spotter help you rack the weight in a controlled manner. Weight can be added to the bar between sets.

Benefits:

Often neglected, the decline press is an underrated compound pressing movements. When used correctly, it can be a tremendous movement for your chest, triceps and shoulders. It can be a great aid for improving your regular bench press, and can also stand alone as an ideal compound movement for the upper body.

The decline press has a multitude of benefits for all types of athletes. Bodybuilders use it to hammer the lower portion of the chest, and view it as a safe and effective movement to build chest thickness and muscle mass.

Some powerlifters also view it as a great movement to increase power and strength off the chest since no leg drive is used during the decline press.

When done correctly, it can also take stress off of your shoulders and involves greater chest recruitment to complete the lift.

YouTube Video ID:

vuZJrueHoUc

Target Body Parts: Chest
Equipment Needed: Barbell, Decline Bench, Weights.

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Decline Bench Press