The Barbell Decline Chest Press is a classic exercise that targets the chest muscles, particularly the lower pectorals. This exercise is performed using a barbell and a decline bench, which allows you to focus on the lower portion of your chest. In this exercise, you start by lifting the bar off the rack with a medium grip and lowering it down towards your chest, pausing briefly before pushing it back up to the starting position. The Barbell Decline Chest Press is a great exercise for building strength and size in your chest muscles, and is suitable for both beginners and experienced lifters.
How to perform Barbell Decline Chest Press
- Set up a decline bench and position yourself underneath a barbell in the rack above you.
- Take a medium grip on the barbell, with your hands slightly wider than shoulder-width apart.
- Lift the bar off the rack, making sure it is directly above your chest, and keep your elbows locked for safety. This is your starting position.
- Inhale as you lower the bar towards your chest by bending your elbows. Lower the bar until it gently touches your lower chest.
- Pause for a brief moment with the barbell touching your chest.
- Exhale and press the barbell back to the starting position by contracting your pectoral muscles. Push the barbell up until your elbows are locked and the bar is directly above your chest.
- Repeat steps 4-6 for the desired number of repetitions.
- Once you have completed your set, carefully rack the barbell back onto the rack above you.
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