How to do decline bench press exercises: Guides, Images & Tips

How to do decline bench press exercises: Guides, Images & Tips

Decline Bench Press  – Chest Weight Exercises

Decline bench press exercise is also known and implemented as:

MAIN PURPOSE OF THESE CHEST EXERCISES: To develop the upper, middle and lower pectoral muscles.

Exercise 1 – Decline Barbell Bench Press

Decline Barbell Bench Press Images :

decline barbell bench press
Position 1 – Decline barbell bench press
decline bench press
Position 2 – Decline bench barbell press

How to do decline barbell press Instructions :

  • Lie on a decline bench with your head lower than your feet and your feet securely locked under the pads at the front of the bench.
  • Grasp the bar.
  • Lift the bar with the weights with your arms fully extended, then lower the barbell to the middle of your chest.
  • Pause for a brief moment, then exhale and press the bar upwards to the starting position by extending your arms and using your chest muscles.
  • Repeat.

Exercise 2 – Decline Dumbbell Press

Decline Dumbbell Press Images :

How to perform decline dumbbell press exercise - Position 1
Position 1



How to perform decline dumbbell press exercise - Position 2
Position 2

How to do decline dumbbell press Instructions :

  • Take dumbbells in your hands.
  • Lie back on a decline bench.
  • Hold the dumbbells at shoulder height, with your palms facing forward.
  • Lift the dumbbells straight up over head with your arms fully extended.
  • Pause for a brief moment, then lower them to the starting position.
  • Repeat.

Exercise 3 – Decline Machine Press

Decline Machine Press Exercise 

Decline Machine Chest Press
Decline chest press
decline chest press, decline machine press - chest exercise
Decline Machine Press

Decline Machine Press Instructions :

  • Set up the machine.
  • Handles and shoulders must be almost at the same height.
  • See picture 1.
  • Exhale and press forward using chess muscles to fully extended arms position.
  • See picture 2.
  • Pause for a moment then inhale and slowly lower your hands back to starting position.

Targeted area of decline machine press exercise: upper and lower parts chest muscles.

This exercise also hits your shoulder and triceps.

To perform this exercise you will also need a decline chest press machine.

How to perform decline chest press machine exercise GIF Illustration.

Decline Machine Chest Press


Decline Bench Press Tips :

  • With these exercises you will develop the upper, middle and lower pectoral muscles.
  • Decline Bench Barbell Press is a lower chest exercise that targets the lower head of the pectoralis major as well as the triceps and deltoids from a declined angle.
  • Always try also to not fully exhaust yourself with more reps and weights, so you’ll have more power to perform other exercises too.
  • Decline dumbbell press exercise is also an excellent exercise to develop the middle and lower pectoral muscles.
  • Decline machine press exercise is great to develop the upper and especially the lower pectoral muscles, it also hits the shoulder and triceps muscles as secondary group.

Always be careful when you perform exercises with heavy weights :

  • Always have a companion to help you a bit with the finishing reps.
  • Be careful after your final rep how you drop the weights, to avoid an injury.

Decline dumbbell press, decline barbell bench press and decline machine press are exercise variations of bench press weight push ups from a declined angle. To perform this exercises you will need : decline machine press, decline bench, barbell and dumbbells.

Written by Daniel Jakov.

Related :

Chest Exercises

Growing and Sculpting Muscle – 3 days workout (workout 1 )

Growing and Sculpting Muscle – 3 days workout (workout 1 )

SAMPLE TRAINING SPLITS

You can configure your exercises and workouts dozens of ways to achieve an amazing growing and sculpting every single muscle in your body.

Here are a few samples of how you can fill 3-, 4-, 5-, or 6-day training splits with exercises by major muscle groups.

THE 3-DAYS-PER-WEEK WORKOUT

Day 1: Back, Rear Deltoids, Biceps
Day 2: Chest, Shoulders, Triceps
Day 3: Quadriceps, Hamstrings, Calves

ADVANTAGES

DISADVANTAGES

• Overall muscle stimulation

• Greater frequency to major muscles

• Greater strength gains

• More recovery

• Less central nervous system fatigue

• Ideal for ectomorphs

• Less muscle specialization

• Less isolation

• Elimination of weak point training

• Less volume per body part

• Less frequency to the “show muscles”

• Less “pump

 

 

WORKOUT 1—BACK, REAR DELTOIDS, BICEPS

EXERCISE TYPE OF EXERCISE SETS X REPS IMAGE
Barbell Pronated Row Horizontal Pull 5 x 8 Barbell Pronated Row | Bent Over Row | #BarbellPronatedRow #BentOverRow #barbell #pronated #row #bent #over #row
Chin ups Back/Lat Superset* 3 x 15 Chin ups | Chin pull ups | #ChinUps #chin #ups #ChinPullUps
Dumbbell Single-Arm Row Back/Lat Superset* 3 x 10 Dumbbell Single-Arm Row | One Arm Dumbbell Row | #one #arm #dumbbell #row
Wide-Grip Pullup Vertical Pull    3 x 10 Wide Grip Pull Ups
TRX Face Pull Horizontal Pull 3 x 10 Trx Face Pull
Dumbbell Standing Hammer Curl Biceps Superset 3 x 15 Dumbbell Standing Hammer Curl | Hammer Dumbbell Curl | #standing #hammer #dumbbell #curl
Barbell Reverse-Grip Curl Biceps Superset 3 x 15 Barbell Reverse-Grip Curl | Wide Grip Standing Barbell Curl

Related :

Barbell Reverse Grip Curl - Biceps exercises

Dumbbell Standing Hammer Curl - Biceps exercises

Wide Grip Pull ups - Back Exercises

One Arm Dumbbell Rows - Back Exercises

Chin Ups - Back Exercises

Barbell Pronated Row - Back Exercises

Decline Bench Press – Chest Weight Workout

Decline Bench Press – Chest Weight Workout

This chest exercise is also known as: Decline barbell bench press and Decline barbell press.

Decline Barbell Bench Press Images :

decline barbell bench press

Position 1

decline bench press

Position 2

How to do decline barbell press Instructions :

  • Lie on a decline bench with your head lower than your feet and your feet securely locked under the pads at the front of the bench.
  • Grasp the bar.
  • Lift the bar with the weights with your arms fully extended
  • Then lower the barbell to the middle of your chest.
  • Pause for a brief moment, then exhale and press the bar upwards to the starting position by extending your arms and using your chest muscles.
  • Repeat.

Build Big Pecs or Tone up with this Lower Chest Exercise that hits the Muscules from a different Angle.

Related :

Declined Dumbbell Press Declined Machine Press Chest Exercises