Decline Bench Press
(4.00)
through 4 votes
through 4 votes
muscles: | Triceps, Pectoralis Major |
---|---|
auxiliary muscles: | Serratus Anterior, Deltoids |
required: | Barbell, Bench |
optional: | Squat Rack / Squat Stand, Workout Partner |
fitness level: | Normal |
exercise type: | Strength |
Variations available (11) |
General And Specifics
- if you use a heavy weight, also use a squat rack
- a partner can help you with the last repetitions
Starting Position
- lay down onto the bench evenly, it is adjusted to 20-30 degrees downwards
- pick up the barbell with both hands a bit wider than shoulder width
- stretch your arms
- fix your feet (in the holder)
Correct Execution
- let the barbell slowly sink down towards your chest
- push the weight up
- do not bend the wrists, do not make a hollow-back
- do not hold up the head
- repeat
tip for the workout
- you can slow down the tempo when you let sink down the weight, this increases the tension in the triceps