Barbell Decline Chest Press

  • Load weight onto a bar then sit down on a decline bench. Hook your feet under the ankle bar then roll down to a laying position using your abdominals.

  • Press the weight over your chest until your arms are perpendicular to the floor, then bend your elbows to the side of the room, pausing at a 90 degree angle.

  • Decline bench, bar, weighted plates

  • Chest 

  • Arms  Shoulders 

  • Pectoralis major, Anterior deltoids, Triceps brachii

  • TIP: Use your abdominals to get into and out of the decline position, rounding your spine as you contract your abs to protect your back.

Variations for Barbell Decline Chest Press

  • Smith Decline Chest Press

    The Smith bar acts as a spotter so that you do not have to have a partner while lifting heavy weight.

  • Decline Chest Press

    This exercise is done on a bench with your head below your hips. It works the lowest part of the pectorals and your triceps.


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