Know your exercises: Decline Bench Press

If you asked any guy which their favourite chest exercise was, the chances are that they’ll say the bench press. Hell, it might even be the most popular exercise of all time but there’s a variation of the bench press which achieves greater pectoral development then you’ve to try the decline bench press. Here’s how you do the decline bench press:

Step 1: Secure your legs and lay down on the bench.

Step 2: Taking a medium-width grip, lift the bar with your arms locked so that they’re perpendicular to the floor. This is your starting position (Ask a spotter to help you lift the bar to its starting position if you’ve any trouble).

Step 3: Lower the bar slowly until it’s almost touching the lower chest.

Step 4: Pause for a second and push the bar using your chest muscles until your arms are straight, hold it for a second and then bring your arm down.

Step 5: This is one rep, do the exercise for the prescribed number of reps.

Tips: If you’ve never done this exercise before ask someone to help you. If no one is available, make sure you use conservative weights. Make sure you’re lowering the bar properly without letting your arms drift ahead. And always make sure you’re in complete control of the barbell at all times!

Source: Getty Images

You may also like to read:

• Get a sculpted chest like Hrithik Roshan or John Abraham with these exercises!


• Push-up – the ultimate bodyweight exercise to sculpt your chest!


• The bench press for a sculpted chest


• Know your exercises: Dumbbell flyes


• Know your exercise – incline bench press

You could also try out these exercises for specific body parts: 

• Exercises for shoulders


• Exercises for abs


• Exercises for arms


• Exercises for legs

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Know your exercises: Decline Bench Press