Learn How to Perform the Decline Barbell Bench Press
Steps to Perform
Lie back on the flat bench in a position that places your chest directly beneath the barbell. You want to be able to clearly see the barbell without lifting your head from the bench.
When you grab the barbell above you, use a grip that extends slightly wider than your shoulders. This will give you good leverage and draw greater focus to your chest muscles as you lift.
Remove the barbell from its support rack and lower it slowly to your chest. Maintain control over the barbell so it remains steady in your hands. Lightly rest the barbell on your chest for a moment to pause. The angle of this exercise allows you to touch your chest without taking away from the emphasis of the workout. However, you do not want to place unnecessary stress on your shoulders, as this can cause injury. Remember that the focus is on your pecs.
When you push the barbell back up, you want to do so in a powerful movement. Explode upward from that position where the barbell was lightly resting. Lock your elbows after you reach your starting position. Remember to keep your arms straight, do not let them go out at the sides.
Repeat this exercise until you feel comfortable with the movement.
Tips to Remember
- Do not compromise your range of motion with a grip that is too wide. You will only get the full effects from this exercise if your hands are placed slightly longer than shoulder-width apart.
- Exhale when you lift the weight upward, and inhale as you lower it to your chest.
- Keep your feet firmly on the ground.
- To build a large chest, you need to lift with consistency and steady progression both in repetitions and increased weight. It is fine to max out during some workouts, but to do so in every workout will not help you build a powerful chest.
Disclaimer: Before attempting any exercises, programs, routines, or modifying your current diet/supplement program you must get approval from a licensed medical practitioner. Any methods or advice given in this web site must be reviewed with your physician. Before attempting any new exercises or routines a full physical examination is highly recommended.
