The decline bench press is a variation of the traditional bench press performed on a decline bench. This exercise emphasizes the lower portion of the chest muscles while also engaging the shoulders and triceps.
Step by step guide:
- Secure feet under leg supports on decline bench
- Lie back on bench with head lower than hips
- Grip barbell slightly wider than shoulder width
- Unrack the bar and position over lower chest
- Lower bar with control to lower chest
- Keep elbows at roughly 45-degree angle
- Press bar back up to starting position
- Lock out arms at top without bouncing
- Perform 8-12 repetitions for 3-4 sets
Tips
Keep wrists straight throughout movement. Maintain shoulder blades pinched together. Focus on controlled movement. Keep feet secured firmly. Breathe out during press, in during lowering.
Benefits
Targets lower chest development. Builds upper body strength. Improves pressing power. Develops triceps strength. Great for overall chest development.
Prevention
Use spotter when lifting heavy. Don’t bounce bar off chest. Keep proper form throughout. Start with lighter weights to master form. Warm up shoulders properly before exercise.
