|
Decline Bench
Press:
|
Lay down on your back on a decline bench, with your
legs planted and wide apart for support. Lift the barbell off
the rack. This is the starting position, as shown to the right,
with arms extended almost straight, but always with a slight bend in
the elbows. Resist arching your back. Notice the weight is directly
over the shoulders, at the base of your chin. Squeeze your
chest muscles hard for one second or less. You also exhale in this
position. |
|
|
Slowly lower the barbell until your upper arms are
parrallel or slightly lower than parrallel to the ground, while
resisting the weight. Inhale at the bottom. Then do
the "concentric" or "positive" portion of the rep by
raising the weights to the position in the first picture.
Unlike the bench press, the barbell moves up and down nearly
vertically. Repeat for reps. Try hard to keep your back on
the bench and avoid arching your back. |
| |
