The Decline Bench Press

The bench press is one of the most popular exercises for the chest and the decline version is great for developing the lower chest muscles which often get neglected.

This exercise can be done with dumbbells or a barbell. There are advantages for both variations such as you can load more onto the bar with the barbell version, however the dumbbell version lets you perform a better stretch and full range of motion.

The dumbbell version is great for home workouts as you don't need a spotter.

You will find that you are a little bit stronger with the decline version of the bench press and you should be able to lift a little more weight.

Instructions

1. Take a dumbbell in each hand, or barbell and lie back on a decline bench.
   
   
2. Kick the weights to your shoulders and at the same time lie back on the bench so that you are laying flat with the weights in front of you at shoulder height.
   
   
3. Press the dumbbells up so that your arms are almost straight. Your palms should be facing in the direction of your feet and the dumbbells should be a few inches apart. (do not touch them together)
   
   
4. The handles should be roughly level with your upper chest. Slowly lower the dumbbells back down as far as you can comfortably go.
   
   
5. Pause for a split second and then raise the weights back up.
   
   
6. Do not drop the weights at the end of the set.

The decline version of the bench press can be a little difficult to get on and off the bench with the weights and ideally you will want a spotter for this exercise.

A bodyweight alternative of the exercise would be a push up or dips.

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