Lie on a decline bench (between 20 and 40 degrees), with the head angled down and feet fixed to prevent sliding and grasp the barbell with an overhand grip shoulder width or more:
- Inhale and lower the barbell to the lower pectorals with a controlled movement.
- Extend the arms and exhale at the end of the movement.
This exercise contracts the pectoralis major (mainly its inferior fibers), triceps brachii, and the anterior deltoid.
This exercise is useful for outlining the inferior groove of the pectorals. Using light weights and lowering the bar to the neck stretches the pectoralis major correctly. The decline press may be performed at a frame that guides the bar.
Variations:
- Decline Barbell Press: This variation involves performing the exercise with a barbell. It allows you to lift heavier weight and build overall chest strength.
- Decline Dumbbell Press: This variation involves performing the exercise with dumbbells. It allows for a greater range of motion and helps to work each side of the body individually.
- Decline Close-Grip Press: This variation involves performing the exercise with a closer grip on the barbell or dumbbells. It targets the triceps muscles more than the chest muscles.
- Decline Flyes: This variation involves performing the exercise with dumbbells, but instead of pressing them up, you bring them out to the side in a fly motion. This targets the chest muscles more than the triceps.
- Decline Push-ups: This variation involves performing the exercise with just your bodyweight. It can be a great way to work the chest muscles and build strength, especially for beginners or those who don’t have access to weights. You can also add weight by using a weighted vest or holding a weight plate on your back.