Decline Bench Press

Decline Bench Press

This works the lower area of the chest and reduces the work load on the front deltoid. 20-30 degree angle is all that is needed here.

How to do:

1. Lie on a declined bench, feet firmly on floor.

2. Make sure that your butt, back, shoulders, and head are firmly
positioned on the bench.

3. Roll your shoulders back and down so the shoulder blades
are firmly pressed against the bench and the chest is sticking
up. This should result in the spine being slightly arched.

4. Your arms should be placed straight up with your hands
gripping the bar slightly wider than shoulder width.

5. Inhale and hold your breath as you lower the weight. When
the bar reaches the chest, even with your nipples, begin to
move the weight upward. Do not bounce the weight off your
chest. This can cause massive injuries.

6. Exhale as you pass the point of greatest resistance. Pause
slightly at the top of the movement and repeat.

General Tips
To keep the deltoids (shoulders) from doing too much work, don't allow the rear deltoids to come off the bench, especially the last few inches when pushing the weight up. They should remain in the same position flat on the bench throughout the movement.
If you are having trouble balancing the weight make sure that your arms remain relatively vertical throughout the left. The more vertical your arms are, the better your balance will be.
The more narrow the grip, the more you involve your triceps.
The wider the grip the more the outer area of the chest is worked.

Other Chest Exercises

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