Decline Bench Press

Decline Bench Press

decline-dumbbell-bench-press

Decline Bench Press is similar to Flat Bench Press. It works on the Pectoral, deltoids, and triceps muscle group. But more pressure is put on the lower chest. Hence it is a very effective Lower chest exercise. You may perform this exercise with dumbbells or barbell. Decline Press rating:- 9.0 out of 10 — EXCELLENT.

Lifting heavy weights with incorrect form is of no use. So try to concentrate on the correct form of every exercise. Correct form of every exercise will lead to gain in muscle mass and shape.

Declined Bench Press Correct Form:

 

Decline-Barbell-Bench-Press

 

  • Lower the barbell till your lower chest or upper abs, portion is touched.
  • Move only your arms, and push the bar up to the starting position until it is locked.
  • You should feel the pressure on your Lower chest at this position.
  • Keep your elbows tucked in as you lower the bar.
  • To avoid excess strain on shoulder joints, do not let your upper arms go straight out to the sides.

 

Tip:

Have a training partner or helper spot you while performing this exercise, just in case you need help in between for balancing or lifting.

 

Decline Bench Press video will help you to understand the correct form:

 

 

In Decline Barbell Bench Press, the muscles worked are pectoral,deltoids and triceps. Check the Muscle Map for details of these muscles.

Decline-Bench-Press-Muscles

38 thoughts on “Decline Bench Press

  1. Adriana February 24, 2012 at 7:15 pm

    thanks for share!

  2. Adriana February 24, 2012 at 7:15 pm

    thanks for share!

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  5. Gretchen March 9, 2012 at 12:44 pm

    This is for lower chest right??

  6. Gretchen March 9, 2012 at 12:44 pm

    This is for lower chest right??

  7. Shaquana Hutchen March 12, 2012 at 4:27 am

    Very nice

  8. Shaquana Hutchen March 12, 2012 at 4:27 am

    Very nice

  9. hurry March 15, 2012 at 2:55 pm

    chest is easy to build?

  10. hurry March 15, 2012 at 2:55 pm

    chest is easy to build?

  11. Nimrat Sandhu March 22, 2012 at 11:37 pm

    i love you Yuvraj 🙂

  12. Nimrat Sandhu March 22, 2012 at 11:37 pm

    i love you Yuvraj 🙂

  13. Nimrat Sandhu March 23, 2012 at 1:11 pm

    my friend, i am now a big fan of yours and your blog’s follower, thanks for the help

  14. Nimrat Sandhu March 23, 2012 at 1:11 pm

    my friend, i am now a big fan of yours and your blog’s follower, thanks for the help

  15. Andrew Pelt March 27, 2012 at 4:40 am

    very nice post, thanks 🙂

  16. Andrew Pelt March 27, 2012 at 4:40 am

    very nice post, thanks 🙂

  17. seria March 28, 2012 at 6:57 pm

    very nice post, thanks 🙂

  18. seria March 28, 2012 at 6:57 pm

    very nice post, thanks 🙂

  19. Suppliers April 5, 2012 at 7:20 pm

    thank you ever so for you blog article.Much thanks again. Really Cool.

  20. Suppliers April 5, 2012 at 7:20 pm

    thank you ever so for you blog article.Much thanks again. Really Cool.

  21. Ramon Brewer April 11, 2012 at 7:25 am

    my pleasure to read ur article. 🙂

  22. Ramon Brewer April 11, 2012 at 7:25 am

    my pleasure to read ur article. 🙂

  23. Hotel Papaho April 11, 2012 at 7:35 am

    very good for chest

  24. Hotel Papaho April 11, 2012 at 7:35 am

    very good for chest

  25. note April 13, 2012 at 2:05 pm

    Major thanks for the blog article.Really thank you! Keep writing.

  26. note April 13, 2012 at 2:05 pm

    Major thanks for the blog article.Really thank you! Keep writing.

  27. cialis April 14, 2012 at 11:17 am

    Excellent idea

  28. cialis April 14, 2012 at 11:17 am

    Excellent idea

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  30. Santos Blaize April 14, 2012 at 1:13 pm

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  31. lapto April 14, 2012 at 1:46 pm

    A round of applause for your article post.Much thanks again. Really Great.

  32. lapto April 14, 2012 at 1:46 pm

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  35. acquisto April 17, 2012 at 3:40 am

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  37. venda April 17, 2012 at 12:31 pm

    I hope, you will come to the correct decision.

  38. venda April 17, 2012 at 12:31 pm

    I hope, you will come to the correct decision.

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