Online Fitness Trainer, Exercise Programs & Workout Routines

Decline Barbell Press

GymAmerica
Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Chest

Calories Burned:  442 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Lower Pectorals
Secondary Muscles Trained:  Anterior Deltoids
Instructions: 
Lie on a decline bench with your feet hooked under the restraining bar and a slight arch in your low back.
 
Grip the bar about 3-4 inches wider than shoulder width and space your hands evenly using the markings on the bar.
 
Lift the bar off the rack to a point directly above your shoulder joints.
 
Lower the bar to the lower part of your chest (pectorals) with your upper arms moving directly out to the sides; touch your lower chest lightly.
 
Press the bar up to the starting position; do not lock your elbows at the top.
 
The entire motion should be done in a smooth, controlled manner that lasts about 3 seconds, with the downward movement no faster than the upward.
 
Do not bounce the bar off your chest and always keep your buttocks on the bench. 

Exercise Comments

No comments have been posted yet.