Barbell
Declined
Bench Press

Exercise Execution Guide

Starting Position

Lying on the declined bench with your legs pressed against the pads. Holding the barbell with a grip wider than the width of your shoulders, with your hands in pronation. Your forearms should be perpendicular to the ground.

Execution

Release the barbell and slowly lower it to the lower part of your chest. While contracting your chest muscles, push the weighted barbell upwards until your arms are almost straight.

During the whole movement:

• Keep your elbows on the outside in order to strain your chest muscles as much as possible and your front shoulder and triceps as little as possible.

• Keep your shoulder blades pressed against the bench.

Equipment Required: Barbell, Declined Bench

Main Muscles: Chest (More Lower Chest Fibres, Less Upper Chest Fibres)

Secondary Muscles: Front Shoulders, Triceps