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The decline bench is a type of weightlifting bench that is angled downward, with the head positioned lower than the feet. This angle puts more emphasis on the lower chest muscles, as well as the shoulders and triceps. It is commonly used for exercises such as decline bench press and decline dumbbell flyes.
The decline bench press is a variation of the traditional bench press exercise in which the bench is set at a decline angle of around 15-30 degrees. This angle targets the lower portion of the chest muscles (pectoralis major) and the triceps to a greater extent compared to the flat or incline bench press.
To perform the decline bench press:
1. Set up the decline bench at the desired angle and adjust the barbell or dumbbells to a manageable weight.
2. Sit on the bench with your feet secured under the foot pads or have a spotter hold them down.
3. Lie back on the bench and grip the barbell or dumbbells with a slightly wider than shoulder-width grip.
4. Lift the weight off the rack and lower it towards your lower chest while keeping your elbows tucked in at a 45-degree angle.
5. Pause for a moment when the weight is just above your chest and then push it back up to the starting position by extending your arms.
6. Repeat for the desired number of reps.
The decline bench press can be incorporated into your chest workout routine to add variety and target different areas of the chest. However, it is important to note that this exercise may not be suitable for individuals with shoulder or lower back issues. It is recommended to consult with a fitness professional or trainer to ensure proper form and technique.
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