Decline Bench Press
Lower chestAbout
It's the best workout for your lower chest. It is recommended for skilled people because it is difficult to form and there is a risk of injury!
How to Decline Bench Press
Starting Position
1. Lie on the bench and fix your feet to the floor.
2. Pull your shoulders back and keep them fixed so that your shoulders are positioned behind your chest.
3. Allow your lower back to have a natural arch.
4. Grip the barbell with both hands slightly wider than shoulder-width.
5. While keeping your lower back and shoulders fixed, lift the barbell to position it above your chest.
Proper Form
1. Slowly lower the barbell until it touches your chest. It should be lower than in a typical bench press.
2. At this time, your forearms should be vertical to the floor.
3. Slowly lift the barbell back to the starting position.
Breathing Technique
Inhale when you bend your arms, and exhale when you push your arms.
Precautions
1. If you have high intraocular pressure, please substitute with other exercises.
2. If the barbell does not touch your chest, lower it as much as possible without straining.
3. Be careful not to let your shoulders come forward of your chest, as this can put strain on your shoulders.
4. Be careful not to let your buttocks come off the bench.
From the Community
Decline Bench Press Community
Join the Community →Decline Bench Press Alternatives
Decline Bench Press vs
Get Personalized Plans
and More detailed guidance with Planfit
