Bench Press

The decline bench press is one of the various forms of the standard bench pressing technique. All forms of bench pressing are extremely popular with people looking to build upper body muscle and work out at home or at the gym. A decline bench press can be performed on a weights bench with a barbell and weights or using dumbbells, the exercise can also be performed on a Smith machine which could be much safer for beginners and people who are unsure with the technique involved. The difference between a regular bench press and a decline bench press is that the weights bench is declined or lowered at an angle in such a fashion that the work out works on your lower chest.

The Equipment Needed
To perform the decline bench press you will need a good quality weights bench with decline adjustable features, the bench need to be at around a 30 degree decline. Also make sure your bench as the leg weights support or there is a danger of you sliding off and injuring yourself. Other obvious equipment required is the barbell itself, the amount of weights you intend to lift and maybe a spotter or a friend to stand there and help you if you get into trouble with the weights.

Performing the Decline Bench Press
To perform the decline bench press, place the desired amount of weights on the barbell, if you are inexperienced in this technique it would be a good idea to start off with a low amount of weights, when you feel comfortable you could increase the weights as you go on. You should then lie face up on the weights bench with the bench on a decline at a maximum of 30 degrees, also make sure you are stable, the leg weights can help you with this. When you feel ready, slowly lift the barbell off the fork and bring it down to your chest, it does not matter in the decline bench press if the barbell touches your chest, unlike the incline and the regular bench press, you will not be putting unnecessary pressure on your shoulders such is your position. Then push the bar up in a controlled explosive fashion, when you get to the top of the lift make sure not to lock your elbows, this could end up very uncomfortable, repeat this for as many repetitions as you like or as many as you can handle.

It’s worth mentioning that this exercise can be very dangerous if working out by yourself and lifting too many weights, because of your position, if you drop the barbell it could cause some serious injuries to your chest, neck or even head.

When performed correctly you will get used to the decline bench press relatively quickly, it gives your lower chest muscles and triceps a fantastic workout. To give the whole of your upper body a going over, you could do repetitions of the normal bench press, the incline bench press and the decline bench press all in one workout.