How to do Decline Barbell Bench Press

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By eugene2009
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Decline Barbell Bench Press

Theres no doubt that every guy wants a huge, ripped chest. I see guys at the gym all the time maxing out on the bench press. I mean, theres nothing wrong with it. But what are they going to accomplish with just maxing out! To build a huge chest, you need consistency, effort and steady progression in weight and repetitions. Here is one of the most effective workouts for chest!

Difficulty: Moderately Challenging

Instructions

Step 1

This is very similar to the flat bench press. It works out all the same muscle groups, except that it puts way more effect on the LOWER CHEST. Start off by laying down on a decline bench press.
Step 2

Get the bar with a distance wider then your shoulder width. Now lift the bar off the rack and position the bar so it is over your upper chest. Now bring down the barbell until it touches your lower chest / upper ab area.
Step 3

Then press the bar back up until your elbows are locked out at the starting position. As you do this, do not let your arms go out all the way to the sides or this can cause excess strain on the shoulder joints. Repeat. Do 3 sets of 10 repetitions.
Step 4

Decline Barbell Bench Press

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Tips & Warnings

For all the benching exercises, have a partner help you out in case anything happens. Theres a huge possibility that you might get stuck and not having someone spot you can result in a serious injury.