Barbell Decline Bench Press

Barbell Decline Bench Press

Primary muscle group(s): Chest

Secondary: Abs, Shoulders, Triceps

Warning: If you are new at this exercise, you should use a spotter. If no spotter is available, then be conservative with the amount of weight used.

Do not let the bar drift too far forward, it should touch down your lower chest only.
Don’t bounce the weight off your chest. Keep full control of the barbell at all times.
Set a barbell in a weight rack at the low end of a decline bench, making sure it is at a height you can reach without fully extending your arms.
Secure your feet under the shin pads at the high end of the bench and lie flat on your back with the rack slightly behind you.
Using an overhand grip, grip the bar with your hands about twice your shoulder width apart.
Push up to lift the bar from the rack and hold it directly over you with your arms locked.
Your arms should be at 90 degrees to the floor. This is the start position.
Bend your elbows to slowly lower the barbell until it touches our chest, inhaling as you do so.
Hold for a count of one.
Return to the start position by pushing the bar using your chest muscles, exhaling as you do so.
At the top of the movement, lock your arms and squeeze your chest muscles.
Hold for a count of one. Repeat.

Note: When performing this exercise,use a 2:1:1 count. That is a count of two on the downward movement. Pause for a count of one. A count of one one the upward movement.

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