- Decline barbell bench press is an upper-body excellent exercise that targets and developing the chest, shoulder, and triceps muscles.
- Many people think decline barbell bench press is an exercise, that the target lower chest muscles, but mainly work your chest muscles with some involvement of your shoulder and triceps.
TRAINER’S TIPS :
- Tightly secure your legs at the end of the decline bench holder and slowly lay down on the bench. Set a bench about 45-degree angle.
- Use a medium width grip and create a 90-degree angle with your arms and lift the barbell from the rack and hold it tight upon your chest, this will be your starting position.
- Then come down slowly until you feel your bar touches your lower chest.
- Give pause at the bottom just for a second and then come back slowly to the starting position.
- Push the barbell upward or at the top position, you have to squeeze your chest muscles.
- Most important thing is inhaling and push the bar and exhale as you complete the movement.
- Be ensure that keep full control over the bar at all the time.
- Carry weight according to your self, as much as you can or nor too much lightweight that you don’t feel the movement.
- Please, remember heavyweight doesn’t matter, but you have to do in the proper and in the right way. Your form should be accurate.
- If you want to build a muscular strength and mass gain then you can do 2 – 3 sets of 10 – 12 repetitions and try to increase the weight after each set or repetitions also.
- You can do 3 – 4 sets of 8 – 10 reps, if you focus is mass gaining. Try to increase the weight after each set repetitions also.
- If your focus is fat loss, so you can do 4 – 5 sets of 18 – 20 reps.
ALTERNATIVE EXERCISE FOR DECLINE BARBELL BENCH PRESS :
- Decline dumbbell bench press
- Smith machine flat bench press
- If you are a beginner or new at this exercise, it is an advice that you use a spotter.
- While you perform this exercise when the barbell comes to your chest so don’t bounce the weight off your chest. You should be a full control of the barbell at all the times.
- Also, make sure that you want the bar to touch your lower chest.
GO FULL RANGE
GET FULL STRETCH ( TOUCH THE BAR TO YOUR LOWER CHEST )
MAINLY TARGETS YOUR PECTORALS MUSCLES THAT IS YOUR ( LOWER CHEST ) MUSCLE WHILE ALSO PROVIDE SECONDARY WORKOUT TO THE SHOULDER AND TRICEPS