Chest Exercises
Decline Barbell Bench Press
The decline bench press is a variation of the bench press performed on a incline bench. It targets the lower part of your chest.
Steps
- Lie on a decline bench so that your head is lower than your feet. Grip a barbell with an overhand grip, your palms facing towards your feet and your hands slightly wider than shoulder-width apart. Hold the bar directly above your chest.
- Slowly lower the bar all the way until it meets your chest. Then, raise the bar straight back up to the starting position.
Tips
- Concentrate on using your chest for this bench press. You should feel as it the lifting is coming from your elbows.
Exercise Guide
- Abs (rectus abdominis)
- Biceps (biceps brachii)
- Calves (gastrocnemius)
- Chest (pectoralis)
- Glutes (gluteus maximus and medius)
- Hamstrings (biceps femoris)
- Lats (latissimus dorsi)
- Lower Back (erector spinae)
- Middle Back (rhomboids)
- Neck
- Quads (quadriceps)
- Shoulders (deltoids)
- Traps (trapezius)
- Triceps (triceps brachii)
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