Incorporating movements in a decline position into your exercise routine can enhance the work of your muscles and hit them from different angles. Chest, legs and biceps are often trained from an incline position, while the chest and abdominals are the primary body parts trained from a decline position. These exercises help to round out the shape of your pecs and hit the lower portion of the muscle, and they help you use gravity to work your abs.
Bench Press
The decline bench press is an exercise used in many gyms as a complete pec workout. Do the decline bench press with either a barbell or dumbbells, depending on your preference. Hold the dumbbells on your thighs as you lie back or have a partner hand them to you once you're on your back. The barbell decline press has a rack that holds the bar. Lie back on a decline bench and lift the weight straight up. Lower the bar slowly to your upper chest, then press straight back up and repeat. Lower the dumbbells to just beside your upper pecs, then press them up and repeat.
Pushups
The decline pushup generally makes the exercise more difficult, because you must push more of your body weight with each repetition. To do the exercise, place your feet on a bench or chair, and position your hands on the floor with straight arms, so your body is straight in a plank position. Lower your upper body to the floor, moving your head back slightly at the bottom so you can get all the way down. Push yourself back up and repeat. The higher up you place your feet, the more difficult the exercise will be.
Crunches or Situps
Boxers and martial artists commonly perform crunches or situps on a slant board, in a decline position. Most gyms are equipped with a slant board that has pads on the top to hold your feet. Some boards are adjustable, so you can vary the difficulty level. To do the movement, slide your ankles under the pads at the top, and lie back on the board. Place your hands behind your head or cross your arms over your chest. Curl your torso up toward your feet, just until your upper back is off the board. Contract your ab muscles, then roll back down flat and repeat. Curl your entire torso up to the top to a seated position for full situps.
Considerations
It is wise to get the green light from your doctor before you start any exercise plan, especially one with exercises you haven't tried before. When performing decline bench presses, move the weights in a slow, controlled motion to minimize the likelihood of injury. If you're using dumbbells, avoid dropping them on the floor when you're done to decrease the risk of a shoulder injury. Sit back up with the weights, or hand them to someone else.
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