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Decline Barbell Press

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
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. 

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