How to Do It
- Lie on a decline bench with your feet secured and your head lower than your hips.
- Grasp the barbell with an overhand grip slightly wider than shoulder-width apart.
- Unrack the barbell and lower it slowly towards your chest, keeping your elbows tucked in.
- Pause for a moment at the bottom, then push the barbell back up to the starting position.
- Repeat for the desired number of repetitions.
Range of Motion
Bar touching the lower chest to full lockout.
Common Mistakes to Avoid
- ×Lowering the bar too high on the chest
- ×Letting the wrists bend back excessively
- ×Not having a spotter on heavier sets
Prescription
3Sets
10-15Reps
Rest interval60-90 sec
Goal
Emphasize the lower pectoralis major with decline pressing
Body Part
ChestEquipment
Barbell
Muscles Worked
PrimaryPectorals
Secondary
TricepsShoulders
