Decline Bench Press

Decline Bench Press

The decline bench press is a variation of the bench press that is done on a declined, rather than flat, bench. This places more emphasis on working the lower chest muscles and triceps.

Instructions

How to perform a Decline Bench Press:

Lie on your back on the declined bench with knees bent slightly and feet tucked under the leg brace.
  • Lie on your back on the declined bench with knees bent slightly and feet tucked under the leg brace.

    Lie on your back on the declined bench with knees bent slightly and feet tucked under the leg brace.

  • Grasp the barbell with an overhead grip so that your arms are slightly wider than shoulder width apart.

    Grasp the barbell with an overhead grip so that your arms are slightly wider than shoulder width apart.

  • Remove the barbell from the rack by pushing the barbell up with completely straight arms.

    Remove the barbell from the rack by pushing the barbell up with completely straight arms.

  • Bend your elbows outwards as you lower the weight all the way down to your chest.

    Bend your elbows outwards as you lower the weight all the way down to your chest.

  • Extend your arms back up, lifting the weight straight above your chest.

    Extend your arms back up, lifting the weight straight above your chest.

  • Lower the weight, returning <4/position 4>.

    Lower the weight, returning position 4.


 Questions

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