How to do Decline Bench Barbell Press

Chest Exercise Training Workout

The Decline Bench Press mainly works your lower chest. Lie down on the bench placing your legs in the appropriate pads. Grab a little wider than shoulder width-grip. With your feet planted sturdy in the pads, back arched, and hips flat on the bench, drive the weight up from the rack. Bring it over your chest. In a slow, controlled movement lower the weight carefully until the bar reaches the lower portion of your chest but only about half an inch above your chest. Do not touch your chest as you want to keep constant tension on the chest the whole time and not use any momentum. Explode the weight up and a little backward in a controlled manner while your hips are still planted until your arms are extended outward but with a slight bend.