How To Do Decline Bench Press
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Decline bench press is a great exercise for working the chest muscles also known as the pectoral muscles. The decline bench press essentially works on the lower pectoral muscles, thus making them firm and well toned.
Both men and women can do this exercise and greatly benefit from it. The exercise is highly recommended for pregnant women to lift those sagging breast muscles. It is important that you consult a fitness trainer before starting the exercise.
The exercise looks simple but it is not easy and doing it with poor form can lead to injuries. Make sure you have a spotter who is watching over you while you do this exercise and who can check your form and technique.
How To Do Decline Bench Press
Starting the Exercise
Make sure you wear the correct gym gear and workout clothes to do this exercise. Take an adjustable gym bench and set it in a decline position such that the head is lowered at a 30-degree angle. Move the bench directly below the barbell machine. Now lie down on the bench, fix your feet in the padding so that you remain immobile, and are not likely to slip out. Make sure that the barbell grip is directly above your chest.
The Technique
Secure the weights on both sides of the barbell. If you are a newcomer, start with less weights or ask your trainer to recommend the correct weight for you. Grip the barbell with both hands. Make sure your hands on the barbell are placed wide apart at shoulder distance. Now unhook the barbell from the machine and bring it slowly down towards you.
Make sure you bring the barbell no lower than the chest but not too low that it touches your chest. Push the barbell back up again. Repeat this movement 10-12 times. You can do 2 sets of 12 reps each depending on your comfort level.
It is important to push the muscles just up to the point of fatigue. Breathing is very important for any weight training exercise. Make sure you inhale when you bring the barbell down and exhale when you push the barbell up.
Some important Tips to Remember
Make sure your body is completely straight and immobile. If you are feeling any strain in your back, stop doing the exercise immediately. If you are moving your legs, straining or fidgeting, the weights are too heavy. Consider reducing the weight. It is better to start with lightweights and do the exercise with correct form than injuring yourself.
Use the maximum range of motion, pushing it up as far as you can and lowering the barbell until your elbows lock. This will ensure that the necessary muscle is being exercised. If you are exercising with a removable barbell, you will need a spotter who will help you lift the barbell especially in the beginning.
Exercising with free weights is tougher than exercising on a machine. Take help from the spotter or the trainer till you perfect the form and the technique. Keep your abdominal muscles sucked in at all times and make sure that your back is in its natural arch.
Photo Credit: Bench-press.net/decline-bench-press.html
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