Decline bench press

COURTESY OF GLOBAL FITNESS

Major muscles used

• Pectorals - Lower chest
• Deltoids - Front

Performing a decline bech press

• Lie on a decline bench press.
• With your back flat on the bench, grip the barbell with palms facing up, about 8-12 inches wider than shoulder-width.
• Lift the barbell off the rack to the starting position, which is straight above your face, arms extended fully.
• Slowly lower the barbell until it touches the middle of your chest.
• Your elbows should be pointed out while the rest of your body remains in position.
• Slowly raise (push) the barbell to the starting position while flexing (squeezing together) your chest.

Be careful

• Don't arch your back or bounce the bar off your chest. Let the bar down slowly resisting the weight.

Alternative exercises to the decline bench press

• Bench press
• Decline bench press (Dumbbells)
• Decline flyes
• Dips
• Flyes

Courtesy of Global-Fitness.com, your Online Personal Trainer

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