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Barbell Decline Bench Press
Beginner - Strength - Compound
Targeted Muscle Group
Chest
Triceps
Recommended Equipment
Barbell
How to do it
The decline barbell bench press is an effective exercise for targeting the lower portion of the pectoral muscles, as well as the triceps and shoulders. Here's a step-by-step guide on how to perform it correctly:
Setup:
Load the barbell with an appropriate amount of weight for your fitness level. Use safety clips to secure the weights. Adjust the decline bench to a suitable angle (typically 15-30 degrees).
Positioning Yourself:
Lie down on the decline bench with your feet securely hooked under the foot pads to prevent sliding. Position yourself so that your eyes are directly under the barbell.
Hand Placement:
Grip the barbell with your hands slightly wider than shoulder-width apart. Your palms should face forward, and your thumbs should wrap around the bar.
Unracking the Barbell:
With the help of a spotter if available, unrack the barbell by straightening your arms and moving the barbell over your lower chest. Your arms should be perpendicular to the floor.
Lowering the Barbell:
Inhale deeply and lower the barbell slowly and under control to your lower chest. Your elbows should be at about a 45-degree angle to your body. Lower the bar until it lightly touches your lower chest. Do not bounce the bar off your chest.
Pressing the Barbell:
Exhale and press the barbell back up to the starting position by fully extending your arms. Focus on squeezing your chest muscles during the lift. Keep your wrists straight and your elbows slightly tucked in to protect your shoulder joints.
