Decline Bench Press is an important lower-chest workout,which is helpful in giving a proper shape to the chest.It is similar to a Flat Bench Press,but the only difference is you lie downwards on an inclined surface.
CORRECT TECHNIQUE:- Lie facing upwards on the bench and secure your feet with the brace.Grab the bar from the rack.Your grip should be slightly greater than shoulder width apart.
- * The degree of decline should be 20°-30°,and since you will have lesser control as compared to flat bench press,it is advised to have someone keep an eye on you.
* Now pick up the bar from the rack.Make sure your lift is perpendicular,and though it may not be easy,make sure the movement of the bar is perpendicular to the ground.
* Slowly lower the barbell down towards your lower chest,towards the region where chest meets the abdomen,as far as possible without hitting your body. Pause, then slowly raise the barbell back to the starting position without locking the elbows out. Repeat for desired reps.
* While going down,make sure your elbows are at an angle of 45°-90° with your torso. 90° may keep focus on your pectoral muscles but will cause unnecessary shoulder strain.
The Decline Dumbbell Press has the same technique and motion.The only difference is that you have dumbbells in place of a rod.
