Decline Bench Press
Chest • Triceps
How to do Decline Bench Press
Follow each step to master the movement.
Step 1: Lie down on a decline bench and secure your legs at the end.
Step 2: Lift the bar from the rack using a medium width grip. Hold it over yourself with your arms locked. Your arms should be perpendicular to the floor. This is the starting position.
Step 3: As you inhale, bring the bar down slowly until you feel the bar on your chest. Pause slightly at this point.
Step 4: Move the bar back up to the starting position as you exhale. Use your chest muscles to push the bar. Hold for a second and then bring the bar down slowly again.
Step 5: Repeat for the number of reps in your set.
Step 6: Replace the bar on the rack when done.
Step 2: Lift the bar from the rack using a medium width grip. Hold it over yourself with your arms locked. Your arms should be perpendicular to the floor. This is the starting position.
Step 3: As you inhale, bring the bar down slowly until you feel the bar on your chest. Pause slightly at this point.
Step 4: Move the bar back up to the starting position as you exhale. Use your chest muscles to push the bar. Hold for a second and then bring the bar down slowly again.
Step 5: Repeat for the number of reps in your set.
Step 6: Replace the bar on the rack when done.