Chest
Decline Bench Press
Decline bench press
Video
Execution (step by step)
1
Set the bench to 15-30 degrees decline, ankles secured under the rollers.
2
Grip the bar slightly wider than shoulder width, overhand grip.
3
Lower the bar to the bottom of your chest, elbows 45-75 degrees from the body.
4
Press the bar up explosively without lifting your lower back off the bench.
5
The decline angle directs stress to the lower part of the pectoralis major.
6
Squeeze the chest muscles together at the top for maximum muscle activation.
Muscles
Primary
lower chest
Secondary
tricepsanterior deltoid
Programming
| Strength | 4 sets x 4-6 reps |
| Hypertrophy | 3-4 sets x 8-12 reps |
| Endurance | 3 sets x 15-20 reps |
Alternatives
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