Learn How to Perform the Decline Bench Press
About the Decline Bench Press
Four muscles are all worked simultaneously with the decline bench press. However, the pectorals are the primary muscle group of this exercise, followed by delts and triceps, and finally biceps.
This powerful exercise is a variation of the standard bench press. The difference is the decline bench press is performed with the bench at a 30-degree decline. This exercise can be performed with either a barbell or dumbbells.
Exercise Steps
Lie down on the bench and secure your feet in the braces. Remove the barbell from its support rack and lift it over you. You should be positioned so that when the bar is lowered, it hits the middle of your chest. Use a grip that is just longer than shoulder-width apart.
Slowly lower the barbell to the upper-middle region of your chest. You want to pause here for a moment to gain true benefit from the movement. The decline nature of this exercise means you can touch the barbell lightly to your chest. Your arms should be at a 45 to 90 degree angle in relation to your torso. A 90-degree angle helps focus more on the chest muscles, but if you experience pain you need to lessen the degree of this angle.
When you push the barbell upward, explode out of the resting position in which you were. A powerful lift means you correctly performed the decline bench press. Lift until your arms are nearly locked into the position at which you started.
Technique
- The decline of this exercise should remain around 20 to 30 degrees.
- As you lower and lift the weight, keep your arms straight up and down.
- As you increasingly lift heavier weights with the decline bench press, you will begin to feel more awkward. This is normal, and simply remember to keep the barbell stable as you lift.
Safety Tips
- Always use a spotter with the decline bench press, as you will likely experience less control over the weight.
- Exercise caution when remaining in the decline position for extended periods of time to prevent blood rushes to your head.
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.
