Decline Barbell Press
Description
By performing the decline barbell press, you can specifically target the lower aspect of your chest. It’s actually one of the best lower chest exercises that you can do. The lower aspect - specifically the sternal site of the pectorals - is both larger and stronger than the upper (clavicular) portion of the chest. This allows heavier weights to be lifted when training on a decline.
Execution
- Hook your lower legs under the shin pads and lean back until your back is against the bench.
- Grasp the barbell using an overhand grip that’s wide enough to allow wrist-to-elbow alignment throughout movement decent. To determine this optimal grip width, trial and error should be used during the warm up set.
- Lift the barbell off the safety racks and position it above the chest with the arms extended.
- Inhale and lower the barbell down towards the chest at a controlled speed. Beginners should stop lowering well before the barbell touches the chest. A 90 degree angle is ideal (elbows don’t move below shoulder level). Advanced trainees have developed enough joint stability over time to enable them to bring the barbell right down to the lower chest region.
- Exhale, extend at the elbows and drive the barbell back up to starting position.
- Repeat until the desired number of repetitions are completed.
Variations
Using dumbbells instead of a barbell is a more advanced progression due to the stability required for execution. For information on how to perform the decline dumbbell press, just click the link. The dumbbell version is also one of the best lower chest exercises.
