DECLINE BARBELL PRESS

Muscles Trained :
Pectoralis Major (primarily lower portion), Triceps, and Anterior Deltoid

Joint Actions :
Shoulder Horizontal Adduction, Elbow Extension

Instructions :

1. Lie supine (facing upward) on a decline bench with an angle between 20 and 45 degrees.
2. Anchor feet to prevent slipping off the bench.
3. Grasp bar with a pronated (overhand) grip with hands slightly wider than shoulder width apart.
4. Take the weight off the rack and keep arms extended (straight) with the weight at chest level.
5. To begin the movement, lower the weight in a controlled fashion towards the chest by flexing (bending) the elbows.
6. Inhale throughout the downward movement phase.
7. Continue the movement until the bar lightly touches the chest.
8. Push the weight upwards toward the ceiling by extending (straightening) the elbows.
9. Exhale throughout the upward movement phase.
10. Repeat the movement for desired number of repetitions.

Variations :

None.

Common Mistakes :

1. Forgetting to breathe properly.
2. Arching the lower back during the upward movement phase instead of keeping it straight against the bench.
3. Bouncing weight off of chest at bottom of movement.

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