How To Do Decline Barbell Bench Press Video

Strengthen your muscles with barbell presses on a declined bench. Learn tips and techniques for working out the chest, back, shoulders, and arms in this weightlifting video.

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Use lighter weights for endurance
Works chest, anterior deltoids, triceps
Don't arch back
Push weights over chest

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Lance is certified personal trainer through American Fitness Association of America. He graduated from UNC with a biology degree and currently works for a gym. He specializes in weight training, circuit training, endurance training, and teaching people the proper forms for exercise. He enjoys helping others reach their goals.

LANCE BUMGARNER: Right now, I am going to show you the proper way to execute a barbell bench press on a decline machine. This is a decline barbell bench press. The first thing you are going to do, load the weights based on your fitness needs. If you are going for strength, heavier weights, fewer repetitions. If you are going for endurance, lighter weights, more repetitions. If you are just starting out, it is very important to use collars. It is going to hold the weights on if you were to tilt the weights as you perform this exercise. This exercise is working primarily your chest. You are working your anterior deltoid, the front part of your shoulder; you are working your triceps as well. Take a seat on the machine, swing your legs around under the feet pads, lay back onto the bench, keeping your back flushed with the pad. You don't want to be arching that back. You are going to bring the weights over your chest, making sure that you have an even grip from the center of the bar just outside shoulder width. Maintain proper form, keep it slow and in control at all times. This is not a machine. You are in control of the weights. Pick the weights up and over the chest. Inhale on the way down; exhale on the return. Return the weights to the starting position after you complete your set. Take a short break and repeat several more sets. Just remember: keep your legs locked in; keep your back flushed with the pad; hand placement, even from the center of the bar. This is how you do a decline bench press using a barbell.

How to Do Decline Barbell Bench Press Video

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