This is very similar to the bench press, it works the same muscle groups
(i.e. pectorals, deltoids, and triceps). Except the decline bench
press works more of the lower chest.
Lie back on a decline bench pressing bench. Hook your feet in the foot pads on the end of the bench. Grab the bar just a bit wider then shoulder width. Straighten your arms to lift the barbell off the rack. Position the bar so it is at arms length over you lower chest.
Lower the barbell until it touches your lower chest. As you lower the bar keep your elbows tucked so that your upper arms are at a 45-degree angles to the sides of your body. Do not let your upper arms go straight out to the sides because it will place too much strain on your shoulder joints. With out bouncing the bar off your chest push the bar up until it is back to the starting position. Repeat.
Tips - you should always have a training partner spot you when doing the decline bench press, just in case you need help lifting the barbell off your chest. For variety you can do this exercise with dumbbells instead of a barbell.
Lie back on a decline bench pressing bench. Hook your feet in the foot pads on the end of the bench. Grab the bar just a bit wider then shoulder width. Straighten your arms to lift the barbell off the rack. Position the bar so it is at arms length over you lower chest.
Lower the barbell until it touches your lower chest. As you lower the bar keep your elbows tucked so that your upper arms are at a 45-degree angles to the sides of your body. Do not let your upper arms go straight out to the sides because it will place too much strain on your shoulder joints. With out bouncing the bar off your chest push the bar up until it is back to the starting position. Repeat.
Tips - you should always have a training partner spot you when doing the decline bench press, just in case you need help lifting the barbell off your chest. For variety you can do this exercise with dumbbells instead of a barbell.
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