This is an exercise for the Pectoral (Chest) muscles. It uses a wider grip and focuses on the outer portion of the chest. Decline Bench Presses work the lower portion of the Pectoral muscles.

Muscle group: Chest


Lie on a decline bench with your head lower than your feet.

Place your hands wider than shoulder width apart on the bar and lift it off the rack.

Bring the bar over your chest and lower it till it is just above the lower portion of your chest, this is starting position.

Extend your arms upward and raise the bar straight up.

Pause for a moment and then lower the bar to starting position.


Keep your abs drawn in and your back flat on the bench throughout this exercise.

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