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Decline Barbell Press
Build size and strength and really isolate the chest.
By Michael Yessis, PhD
Robert Reiff
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Set the angle on the decline bench between 30 and 45 degrees below horizontal.
Lie face up on the bench, securing your feet under the rollers. Your head, shoulders and glutes should touch the bench, with no arching or rounding of your back.
Grasp a barbell with a pronated (overhand) grip so that your hands are spaced a bit wider than shoulder width.
Lift the bar out of the rack and start the exercise with your arms fully extended but not locked out at your elbows.
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Inhale and hold your breath as you lower the barbell at a moderate pace to your lower chest (at or just below the nipple line). At the bottom of the movement, your elbows should point out to your sides.
Before the barbell touches your chest, reverse the movement and push the weight up until your arms are fully extended.
Exhale forcefully at the top of the movement or just after you pass the most difficult portion of the up phase.
The descent and ascent should be continuous, with no pausing or holding.
After you reach the top position, pause momentarily, then repeat for reps.
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