215 kcal
Decline Bench, Dumbbell, Kettlebell, Resistance Band
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Chest, Upper Back, Rear Delts, Triceps, Forearms
10 min
A classic pressing movement performed while lying on a decline bench to emphasize the lower portion of the chest while still training the entire pectoral region through a strong horizontal press.
Step 1
Lie back on the decline bench and brace your core with your chest up and shoulders pulled down and back. Hold the bar with a slightly wider-than-shoulder-width grip and keep your wrists straight. Press the bar to the top so your elbows are almost locked and the bar is steady over your lower chest line.
Step 2
Lower the bar slowly toward your lower chest while keeping your shoulder blades pinned back. Let your elbows bend and track slightly in toward your sides, not flared straight out. Pause briefly when the bar touches (or nearly touches) your lower chest with full control.
Step 3
Press the bar up and slightly back until it’s steady over your lower chest line again. Keep your wrists stacked and your shoulders down and back as you finish the rep. Stabilize at the top with elbows almost locked before starting the next repetition.
