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Decline Barbell Bench Press

in Chest Exercise


Main Muscle Worked: Chest

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Decline Barbell Bench Press - Exercise Guide

Step 1

To avoid any injuries, it’s recommended that you have a spotter with you for this exercise.
Place a barbell on the rack and load it with weights according to your preference.

Step 2

Position a declined bench in the middle of the rack.

Step 3

Lie down on the declined bench. Place your legs on the pad and secure them.

Step 4

Hold the barbell with a medium grip. It is a grip wherein a 90 degree angle is created midway of the movement between your forearms and upper arms as you lower the barbell.

Step 5

Lift the barbell from the rack and hold it straight over you with your arms locked. Keep your arms extended and make sure that the barbell is parallel to your chest. This is your starting position.

Step 6

Slowly lower the barbell until it almost touches your lower chest. Inhale as you do this.

Step 7

Pause for a moment and slowly lift the barbell up until you’re back to your starting position. Exhale as you do this movement.

Step 8

After that, lock your arms and squeeze your chest muscles. Hold this for a second then release and proceed with your next repetition.


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