Want to learn how to do a Decline barbell bench press ? Read on further for detailed workout instructions, notes, video and pro tips for learning proper form and train better for it.
Contents
WHAT IS DECLINE BARBELL BENCH PRESS ?
Decline barbell bench press is performed to build your chest. It also works on your shoulders and triceps.
WHAT MUSCLES DOES DECLINE BARBELL BENCH PRESS WORKOUT ?
Primary muscle: Chest is primarily benefited by Decline barbell bench press.
Secondary muscle: Shoulders, Triceps are also effected by doing this exercise.
Secondary muscle: Shoulders, Triceps are also effected by doing this exercise.
WHAT EQUIPMENT DOES DECLINE BARBELL BENCH PRESS REQUIRE?
This exercise requires a Barbell / EZ-Bar to perform.
HOW TO DO DECLINE BARBELL BENCH PRESS ?
Performing the 8 steps below, you will be able to do this exercise properly:
- Place the barbell on the barbell rack to a considerable height such that the barbell could be reached out easily by your extended arms when you lie down on your back on a declined bench.
- Fix your feet behind the foot support and lie down on the declined bench in a manner that the barbell rack stands behind you.
- With an overhand grip of your hands hold the barbell with your hands at a distance almost twice your shoulder’s width apart.
- Starting position: Raise the barbell from the rack with your arms fully extended, locked and making an agleof 90 degrees with the floor.
- Now, inhale your breathe and lower the barbell towards your chest by bending your elbows and remain there in the same position for a moment.
- While exhaling, return to the initial/starting position by pushing the barbell using your chest muscles.
- When you have reached the top notch of the movement, lock your arms and contract your chest muscles and remain there in the same position for a moment.
- Repeat the above mentioned steps to complete your reps.
ARE THERE ANY TIPS TO KEEP IN MIND WHILE PERFORMING DECLINE BARBELL BENCH PRESS ?
Yes !
- If you are a beginner for this exercise, try and use a spotter. In case you’re not available with a spotter, then try and be light over the weights you use.
- Make sure the barbell isn’t drifted too much, it should only touch your lower chest.
- Never during the exercise try to bounce off the weight from your chest.
- Always try to maintain a complete control of the barbell.
- Use a 2:1:1 count while performing this exercise. A count of two in the downward direction. Pause for a while, and then a count of one in the upward direction.
IS THERE ANY OTHER ALTERNATIVE TO PERFORM DECLINE BARBELL BENCH PRESS ?
Yes ! You may also use dumbbells or even exercise bands to perform Decline barbell bench press exercise.
WHAT IS THE DIFFICULTY LEVEL OF WORKING OUT DECLINE BARBELL BENCH PRESS ?
This exercise’s difficulty level fluctuates from being Moderate to being Hard.
WHO ALL CAN PERFORM DECLINE BARBELL BENCH PRESS ?
Anyone to everyone including men as well as women can do this exercise.
WHAT ARE THE OTHER RELATED EXERCISES THAT EFFECT THE SAME PRIMARY MUSCLE GROUPS AS DECLINE BARBELL BENCH PRESS DOES ?
There exists 5 other exercises that can work over the same primary muscles:
- Chest Stretch
- Incline Dumbbell Fly
- LR: Resistance Band Single Arm Chest Press
- Barbell Bench Press
- Modified Push up
This is just not to it. Find out the other best bodybuilding exercises here.
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