Decline Bench Press

Dani de la Cruz

Dani de la Cruz

Co-Founder & Trainer

  1. Set up the bench: Adjust the decline bench to a decline angle of around 15 to 30 degrees. Ensure that it is securely locked in place and stable.

  1. Load the barbell: Place the appropriate weight plates on the barbell and secure them with collars on both ends. Start with a weight that allows for proper technique and form.

  1. Position on the bench: Lie down on the decline bench with your head lower than your feet. Place your feet securely in the provided footrests or brace them firmly against the bench to maintain stability.

  1. Grip the barbell: Reach for the barbell with a grip slightly wider than shoulder-width apart. You can choose either an overhand grip (palms facing forward) or an underhand grip (palms facing towards your body) based on your preference and comfort.

  1. Unrack the barbell: Push with your hands and unrack the barbell from the rack. Extend your arms and hold the barbell directly above your chest, with your elbows bent.

  1. Controlled descent: Take a deep breath and slowly lower the barbell towards the lower part of your chest, maintaining control of the movement. Keep your elbows slightly flared out to the sides.

  1. Explosive push: Exhale and push the barbell back up in an explosive motion, extending your arms and returning to the starting position. Maintain control of the movement and avoid locking out your elbows at the top.

  1. Repetitions and sets: Perform 8 to 12 repetitions per set to work on strength and muscular endurance. Start with 1 or 2 sets and gradually increase the number of sets as your strength improves. Rest for 1 to 2 minutes between sets.

Important tips and considerations:

Maintain a stable position on the decline bench, ensuring that your back is in contact with the bench and your feet are secure.

Activate your core and keep your lower back pressed against the bench to maintain stability and prevent excessive arching.

Control the movement throughout, avoiding bouncing or jerking motions that can compromise your safety.

Choose a weight that challenges you but allows you to perform the exercise with proper form. If you're a beginner, start with a lighter weight and gradually increase it as you become more comfortable.

Always seek assistance from a spotter or use safety catches when lifting heavy weights to ensure your safety.

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