Decline Barbell Bench Press

Perform the Decline Barbell Bench Press with the Barbell with appropriate weight and Decline bench

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Lie down on the bench with your feet securely positioned and grab the barbell with a grip slightly wider than shoulder-width.

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1. Set up a decline bench at a decline angle of approximately 20-30 degrees.
2. Lie down on the bench with your feet securely positioned and grab the barbell with a grip slightly wider than shoulder-width.
3. Unrack the barbell and hold it above your chest with your arms extended.
4. Lower the barbell down towards your lower chest in a controlled manner, maintaining a slight bend in your elbows.
5. Pause briefly at the bottom of the movement, then push the barbell back up to the starting position by extending your arms fully.
6. Repeat the exercise for the recommended number of repetitions.

Muscle targets :

• Lower chest (Pectoralis major)
• Triceps (to a lesser extent)

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1. Maintain proper form and control throughout the exercise.
2. Focus on squeezing your lower chest muscles as you push the barbell upward.
3. Use a weight that challenges you while allowing for proper form and range of motion.

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1. Using excessive weight that compromises your form and puts unnecessary stress on your shoulder joints.
2. Arching your back excessively; maintain a stable and flat position throughout the exercise.
3. Bouncing the barbell off your chest; maintain control and perform a controlled descent and ascent.

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• Hypertrophy (Muscle Growth): Aim for 8-12 repetitions per set, 3-4 sets.
• Strength Development: Aim for 4-6 repetitions per set, 3-4 sets.

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