DECLINED BARBELL BENCH
PRESS
PRIMARY TARGET: CHEST(MAJOR PEC)
OTHER MUSCLES : SHOULDERS ,TRICEPS
1. Lie down on an decline bench and hook
up your feet under leg brace.
2. Lift the barbell from the rack and
hold it straight over you.
3. In this position, Your arms must be fully
extended and locked.
4. In this starting position, slowly Lower the barbell down to the lower chest, while inhaling.
5. Pause for a second in this position and
feel the contraction in your chest muscles.
6. While using maximum strength from
your chest muscles, push the bar back to the starting position as you exhale.
7. Repeat as many times as recommended.
TIPS:
Ø
Before doing this exercise, must
ensure a spotter person behind you(to avoid any accident).
Ø Be careful
while picking and placing back the bar in the rack.
Ø Motion, while
lowering down the barbell should be slow as compare to upward.
Ø To make this work out more effective
for different muscles of chest, adjust different declination angles of the decline
bench.
Ø Changing the declined bench angle
helps you to hit the different muscles of chest a little differently with every
single degree change.
Ø This exercise can also be performed with
dumbells and exercise bands.
Ø Don't try to increase the pace which
may lead to bounce the barbell on your chest.
Ø Make a full control on the barbell
during the whole exercise.
Ø Pace, while doing the exercise must
be slow or medium.
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