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Decline Bench Press

Decline Bench Press

This is a variation of the exercise for chest muscles. The horizontal bench press works the middle part of the chest muscles, the incline bench press - upper part, and decline bench press - lower part of it.


Lean back on an decline bench so that the bar is at the level of the upper part of your chest.

Your back and glutes should be pressed against the bench firmly. It is best to use special rollers on the bench.

Grasp the bar with a grip slightly wider than shoulder width apart and take the bar from the rack.

As you inhale, lower the weight slowly until you feel the bar on your chest.

Do not pause at the bottom point, push the bar up as you exhale.

Do not pause at the upper point for longer than 2-3 seconds, repeat the exercise.

Typical mistakes and tips

Do not use heavy weights as the head-down position increases your blood pressure.

Do not stretch your chest muscle too much, lowering the bar.

Exercise type: weight
Muscle groups: chest, shoulders, arms