- Before carefully lying down on the bench, secure your legs at the end of the decline bench.
- Lift the bar from the rack and hold it straight over your head with your arms locked. Use a medium width grip to produce a 90 degree angle in the midst of the action between the forearms and upper arms. The arms ought to be parallel to the ground. This will be where you start. Having a spotter assist you in lifting the barbell off the rack will help you avoid damaging your rotator cuff.
- As you take a breath in, slowly exhale until the bar touches your lower chest.
- Push the bar back to the beginning position while exhaling and activating your chest muscles after a second pause. Lock your arms and contract your chest, hold for a brief while, and then begin to progressively release the contraction. The rule of thumb is that going down should take at least twice as long as going up.
- Carry out the movement the recommended number of times.
- After finishing, put the bar back in the rack.
1. It is suggested that you utilise a spotter if you are new to this exercise. If there is no spotter available, use a moderate amount of weight.
2. Watch out for allowing the bar to move too far ahead. Only your lower chest should be touched by the bar
3. Avoid bouncing the load off of your chest. At all times, you should have complete control of the barbell.
Alternative Exercises For Decline Barbell Bench Press
Decline Dumbbell Bench
Decline Smith Machine Bench press