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D E C L I N E B E N C H P R E S S
Muscles worked: Lower Chest
Instructions:
Lie back on the decline bench and grasp the weight bar a little more than shoulder width apart.
Lift the bar off the supports and bring it forward slightly to a position above your shoulder joints.
Keeping your elbows back throughout the movement, slowly bend your arms and lower the barbell
down towards the middle of your chest. When it sightly touches your chest, press it back up to the
starting position. Repeat
Note Placing your hands closer together will emphasize
more triceps and inner chest. Keeping a wider grip uses more chest muscles.
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Dont's:
Don't jerk the weight up. Use a slow controlled movement. Don't bounce the weight off your chest as you
lower the bar . Use control, this will prevent injuries. Don't arch your back and push your hips up during the
movement. Don't place your thumb over the bar, place it under. This prevents wrist injuries.
Alternate exercises: Dumbbell decline bench press |
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