How to Do a Decline Bench Press Exercise

The decline bench press builds your middle and upper chest muscles. You should work your way up to the decline bench press by starting with the basic bench press for a few weeks. The decline press exercise takes more control since it is a free weight.

Difficulty: Moderate

Instructions

1. Put the appropriate weight plates for your fitness level on the bar. Remember that this exercise is more difficult, and you shouldn't try to lift as much weight as you would with the basic bench press.

2. Sit on the bench and curl your feet under the footpads. Flex your feet.

3. Lie back on the bench, making sure you don't bump your head on the barbell. Keep your head, neck and back in one line.

4. Grasp the bar loosely with your hands even on each side. Your hands should be slightly more than shoulder-width apart. Slowly lift the bar from the rack and bring it to your chest.

5. Exhale as you press upward. Don't arch your back. Use a quick motion to press upward.

6. Exhale as you come down a few inches from your chest. Lower the bar in a slow, controlled movement.

7. Repeat several sets based on your fitness level. Increase the amount of sets along with your fitness level.

Tips & Warnings

• Use a spotter with this exercise whenever possible.
• Don't bounce the bar off your chest. This could cause injury.

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[LTB007]

on 9/3/2008 This article is completely inaccurate. The decline angle puts more emphasis on your LOWER chest muscles. It is not more difficult than a flat press, both are free weight movements, just at a different angle to the body. If a person does both moves as regularly, they are apt to be able to do more reps of the same weight as a flat press, as the decline is a shorter stroke.