Decline Bench Press

Chest through the mid range, front delts out of the bottom, triceps to finish the lockout.

1. 1

   Set the shoulder blades down and back into the bench, chest up, and keep them pinned for every rep.

2. 2

   Grip the barbell so the wrists stack over the elbows, not behind them.

3. 3

   Drive the feet into the floor and keep a small arch through the upper back.

1. 1

   Lower under control, about two to three seconds, to the point of full stretch.

2. 2

   Elbows tucked around 45 degrees from the body. BAR TO LOWER CHEST

3. 3

   Press back up and slightly back toward the shoulders, not straight out over the face.

4. 4

   Lock out without letting the shoulder blades come unglued.

• Elbows flared to 90 degrees

  Fix: Tuck to around 45 degrees so the shoulder stays out of the front of the socket.

• Bouncing off the chest

  Fix: Touch and press. If it needs a bounce, it is too heavy.

• Shoulder blades unglued

  Fix: Pin them down and back and keep them there through lockout.

Two pressing days a week beats one, as long as volume stays honest.

Push up variations: elevate the feet to make it harder, hands on a counter to make it easier.

• What muscles does the decline bench press work?
• How many sets and reps of decline bench press should I do?
• How do I do a decline bench press at home?
• Is the decline bench press good for beginners?

• 

  Archer Push Up

  Bodyweight · Horizontal press

• 

  Bench Press

  Barbell · Horizontal press

• 

  Close Grip Push Up

  Bodyweight · Horizontal press

• 

  Deficit Push Up

  Bodyweight · Horizontal press