How to do decline bench press chest exercises

This is an animated body sculpting tutorial for decline bench press chest exercises. Use the controls to pause, slow down and follow along with detailed step-by-step text instructions that match up with each movement. This instructional fitness body building video is incredibly in depth and a great guide for learning decline bench press chest exercises.

How to do Decline Benchpresses - Chest Muscles

Decline Benchpress is a benchpress variation that works out the lower pectoralis. The lower you adjust the bench, the more you work out back muscles and your triceps.

Description: Decline Benchpress - Chest Muscles

* Lie down on the decline bench and hold the barbell with your hands about 2 shoulder widths apart. If your bench is adjustable, adjust it to appr. 30 degrees. Keep your back flat on the bench. Keep your shoulders low (close to the bench). Don't elevate your shoulders as you push the barbell up.
* Start with the bar vertical over the shoulders and your elbows extended. Lower the bar in vertical line until the bar touches your body. Inhale at the same time and move slowly and concentrated. Don't let the weight rest on your chest. The barbell should touch your shirt, but not bounce from the chest. Keep in mind that when viewed from the side, the shoulders, the elbows and the bar should ALWAYS stay in a vertical line!
* Press the bar back up and inhale at the same time. The up motion can be a bit faster than the down motion. Don't press air as you push the bar back up. Don't hollow your back. Don't elevate your shoulders from the bench.

Trainer advice: Decline Benchpress - Chest Muscles

* Move slowly and concentrated.
* A training partner can help you lift the bar back up in case you can't press the weight back up on your own.