Decline Barbell Bench Press

Decline Barbell Bench Press

This will build your lower chest and make your chest round and wide. It provides more strength to your triceps muscles.

 

 

Instruction 1:
Lay down on your back on a decline bench or a bench with one end elevated by a weight plate. Grab a barbell with an overhand grip that is slightly wider than shoulder-width. Hold it above your chest with arms fully extended.

Instruction 2:
Lower the bar down in a controlled way to your chest. Keep your elbows close to your sides so your arms make 45-degree angle to your body in the bottom position. Pause for a second and press the bar back to the starting position.

 

Decline Dumbbell Bench Press

To give chest the best shape, decline dumbbell bench press is the best exercise. This is even better than barbell bench press.

 

 

Instruction 1:
Grab a pair of dumbbells and lay on a decline bench on your back. Hold the dumbbells with arms fully extended directly above your chest
Instruction 2:
Lower the dumbbells slowly to the sides of your chest, putting your elbows close to your body so they make 45-degree angle in the bottom position. Pause and then press the dumbbells back to the starting position.