- Secure your legs at the end of the decline bench and slowly lay down on the bench.
- Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. The arms should be perpendicular to the floor. This will be your starting position. Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack.
- As you breathe in, come down slowly until you feel the bar on your lower chest.
- After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up).
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the bar back in the rack.
Caution:
- If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used.
- Also, beware of letting the bar drift too far forward. You want the bar to touch your lower chest and nowhere else.
- Don't bounce the weight off your chest. You should be in full control of the barbell at all times.
Variations: You can also use dumbbells or exercise bands to perform this exercise.
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Tip: Decline Barbell Bench Press
Dec 15, 2011 4:14 PM: Excellen Exercise
Specially when you combine it with Flat
of people found this tip helpful
Tip: Decline Barbell Bench Press
Sep 30, 2011 1:50 AM: I want to try this pec workout. Can anyone tell me if there is a certain angle you should be at when doing these?
of people found this review helpful
Review: Decline Barbell Bench Press
Sep 8, 2011 11:10 AM: Excellent chest exercise. I haven't determined if I like this or flat better. But it does seem you get more of a squeeze in the chest muscles during this that you do with flat.
of people found this review helpful
Review: Decline Barbell Bench Press
Aug 19, 2011 2:25 PM: The most effective pec exercise out there...just ask Dorian Yates! I always start my chest workout with these!
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Tip: Decline Barbell Bench Press
Aug 14, 2011 6:27 AM: hits chest like a train
of people found this tip helpful
Tip: Decline Barbell Bench Press
Aug 5, 2011 8:29 AM: One of the best chest exercises. I like to let the bar hover over my chest for 3 seconds and then squeeze the chest muscles to let the contraction push the weight. Really works the lower pecs well.
of people found this review helpful
Review: Decline Barbell Bench Press
Jul 31, 2011 3:22 PM: best pec exercise ever in my opinion.
of people found this review helpful
Review: Decline Barbell Bench Press
Jun 7, 2011 3:01 PM: one of the best chest exercises
you can blast your chest
of people found this review helpful
Review: Decline Barbell Bench Press
May 17, 2011 12:16 PM: Dont really care for the blood rushing to my head.
of people found this review helpful
Review: Decline Barbell Bench Press
May 14, 2011 11:31 AM: In my opinion one of the best chest exercises.