How to do a decline bench press with proper form

  • By: gymtrix
  • Date: September 20, 2022
  • Time to read: 5 min.

The decline bench press is an excellent exercise to target the lower chest muscles. However, it is important to use proper form to ensure that you are getting the most out of the exercise and avoiding any potential injuries.

In this blog post, we will show you how to do a decline bench press with proper form.

What is a decline bench press?

There are many different bench press variations that can be done in the weight room, but one of the most popular is the decline bench press.

This variation of the bench press is done by lying on your back on a decline bench and pressing the weight upwards. This exercise primarily targets the lower chest muscles, but also recruits the triceps and front deltoids to a lesser extent.

The benefits of a decline bench press

When it comes to bench pressing, most people think of the flat bench press. However, the decline bench press can be a great way to target your chest muscles in a different way and can also help to improve your bench press strength.

Here are some of the benefits of using a decline bench press:

  • It targets the lower portion of your chest muscles more than the flat bench press.
  • It can help you to improve your bench press strength.
  • It is a great way to add variation to your training routine.
  • It can help to build muscle mass in your chest muscles.
  • It is a safe exercise to perform, provided you use proper form.

How to do a decline bench press with proper form

The decline bench press is a fantastic exercise for targeting the lower pectorals and triceps. When done with proper form, it can be a very safe and effective exercise.

Here are a few tips to help you get the most out of your decline bench presses:

1. Adjust the bench to a declined angle that matches your fitness level. If you are new to this exercise, start with a smaller decline and work your way up as you get stronger.

2. Lie on the bench with your eyes looking straight ahead. Your feet should be flat on the floor and shoulder-width apart.

3. Grasp the bar with an overhand grip that is slightly wider than shoulder-width apart.

4. Unrack the bar and slowly lower it down to your chest. Keep your elbows tucked in close to your sides.

5. Pause briefly at the bottom of the movement, then press the bar back up to the starting position.

Tips for performing a decline bench press

The decline bench press is a great exercise for developing the lower pectorals.

Here are a few tips for performing this exercise safely and effectively:

1. Always use a spotter when performing the decline bench press.

2. Make sure the weight you are using is appropriate for your level of strength and experience.

3. Keep your back pressed firmly against the bench, and don’t allow it to arch during the lift.

4. Don’t allow your hips to sag during the lift.

5. When lowering the weight, take your time and don’t let it drop quickly.

Decline bench press variations

If you are looking to add some variety to your workout, there are many other decline bench press variations that you can try. These include:

 The Smith machine decline bench press

The Smith machine decline bench press is a great exercise for targeting the chest muscles. It is important to use proper form when performing this exercise, as it can be easy to cheat and use other muscles to help lift the weight.

When doing the Smith machine decline bench press, start by lying down on the bench and placing your feet flat on the ground.

Then, hold the barbell with your hands slightly wider than shoulder width apart. Next, slowly lower the barbell towards your chest, making sure to keep your back pressed firmly against the bench.

Once you reach the bottom of the movement, use your chest muscles to push the barbell back up to the starting position.

The banded decline bench press

The banded decline bench press is a great exercise for building strength and size in the lower chest, shoulders, and triceps. Here’s how to do it:

Set up a decline bench with a band around the bottom of the frame. Lie back on the bench and grab the band with your hands shoulder-width apart. Press the band down so that your arms are straight and then lower it back to your chest. Repeat for 10-12 reps.

If you want a real challenge, try this variation: start with your arms at 90 degrees and then lower the band all the way to your chest before pressing it back up. This will really tax your muscles and help you build some serious strength and size.

The dumbbell decline bench press

The dumbbell decline bench press is a great exercise for targeting the lower chest muscles. To perform the exercise, start by lying on a decline bench with a dumbbell in each hand.

Lower the Dumbbells to your chest, then press them back up to the starting position. Be sure to keep your elbows in close to your sides throughout the movement.

For an added challenge, you can add weight to the dumbbells as you get stronger. 

Mistakes to avoid performing a decline bench press

There are a few common mistakes that people make when performing the decline bench press. Here are a few things to avoid:

Don’t use too much weight. It is important to use a weight that you can handle with proper form. If you use too much weight, you will likely sacrifice form and put yourself at risk of injury.

Don’t lower the weight too quickly. Take your time when lowering the weight to your chest, and be sure to control the descent.

Don’t arch your back during the lift. This can put unnecessary stress on your spine and increase your risk of injury.

Don’t allow your hips to sag during the lift. Keep your core engaged throughout the exercise to maintain proper form.

Conclusion

The decline bench press is a great exercise for targeting the lower chest muscles. Be sure to use proper form and technique when performing the exercise, and avoid common mistakes such as using too much weight or sacrificing form in order to lift heavier weights.

By following these tips, you can safely and effectively perform the decline bench press and build a strong and muscular chest.

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