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Decline Barbell Bench Press
Home >>  Exercises >> Chest >> Barbell Bench Press
Exercise Data

Type: Strength
Main Muscle Worked: Chest
Other Muscles: Shoulders, Triceps
Equipment: Barbell
Mechanics Type: Compound
Level: Beginner
Sport: No
Force: Push


8.2
Excellent
Decline Barbell Bench Press - Images
START
FINISH
Decline Barbell Bench Press - Guide
Alternative Exercises For Decline Barbell Bench Press
9.0
Muscle Targeted: Chest
Muscle Targeted: Chest
Muscle Targeted: Chest
9.0
9.2
Main Muscle: Chest
  Chest
  Middle Back
  Shoulders
  Biceps
  Triceps
  Traps
  Abs
  Forearms
  Glutes
  Lats
  Lower Back
  Quards
  Hamstrings
  Calves
EXERCISES
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1.   Secure your legs at the end of the decline bench and slowly lay down on the bench.

2.   Using a medium width grip (a grip that creates a 90-degree angle in the middle of the
     movement between the forearms and the upper arms), lift the bar from the rack and hold it
     straight over you with your arms locked. The arms should be perpendicular to the floor.
     This will be your starting position. Tip: In order to protect your rotator cuff, it is best if you
     have a spotter help you lift the barbell off the rack.

3.   As you breathe in, come down slowly until you feel the bar on your lower chest.

4.   After a second pause, bring the bar back to the starting position as you breathe out and
    push the bar using your chest muscles. Lock your arms and squeeze your chest in the
    contracted position, hold for a second and then start coming down slowly again. Tip: It
    should take at least twice as long to go down than to come up).

5.  Repeat the movement for the prescribed amount of repetitions.

6.  When you are done, place the bar back in the rack.

Caution:
1.  If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used.
2.  Also, beware of letting the bar drift too far forward. You want the bar to touch your lower chest and nowhere else.
3.  Don't bounce the weight off your chest. You should be in full control of the barbell at all times.






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