DECLINE BENCH PRESS

Place the band securely under the bench and grab with both hands and place them on the bar. Lying on the bench with both feet on the ground securely, grab the bar with both hands wider than shoulder width apart take the bar off the rack. Keeping your stomach tight lower the bar down to the chest just above the bust line. Press up hard and smooth to the top of the exercise making sure to breath out as you press up.

Lying on the bench with both feet on the ground securely, grab the bar with both hands wider than shoulder width apart take the bar off the rack. Keeping your stomach tight lower the bar down to the chest just above the bust line. Press up hard and smooth to the top of the exercise making sure to breath out as you press up.

A.K.A. Decline Bench Cable Chest Press

START- Place a decline bench in the center of a cable crossover apparatus. Lower the cable pulleys on the lowest setting. Grasp the D handles in either hand and lie down onto the bench. Start out with your elbows bent and hands evenly placed by the center of the chest,

MOVE- With Both Hands press firmly upward squeezing the pecs and bringing the handles towards the center line of the body. Slowly lower back down and repeat for reps.

Securing the band underneath the bench using a dumbbell grasp both the Dumbbells and the band. Make sure that both lengths of the band on either side are equal. Lying on the ball roll forward so that the head is supported on the ball. Place both feet shoulder width apart. Take the dumbbells and press up over the chest with one arm and bring the dumbbell to the center of your body fully extended, squeezing the Pec as you press up. Complete the set and switch to the other arm!

Securing the band underneath the bench using a dumbbell grasp both the Dumbbells and the band. Make sure that both lengths of the band on either side are equal. Lying on the ball roll forward so that the head is supported on the ball. Place both feet shoulder width apart. Take the dumbbells and press up over the chest with both arms and bring the dumbbells to the center of your body fully extended, squeezing the Pec as you press up. lower one arm at a time keeping the other pressed up in front of your chest . As you complete the rep with one arm, now execute the exercise with the other arm that was pressed up. Alternate the press until the number of reps is performed.

Securing the band underneath the bench using a dumbbell grasp both the Dumbbells and the band. Make sure that both lengths of the band on either side are equal. Lying on the ball roll forward so that the head is supported on the ball. Place both feet shoulder width apart. Take the dumbbells and press up over the chest with both arms and bring the dumbbells together squeezing the Pecs as you press up.

A.K.A. One Arm Decline Dumbbell Press

START: Grasp a dumbbell and lie face up on the decline bench. Hold the dumbbell just outside your shoulder with your elbow out to your sides. Grasp the side of the bench down by your hip with your other arm.

MOVE: Press the dumbbell up until your arm is fully extended above your chest. Reverse the motion, being sure not to lowering the dumbbells below lower chest level. Complete the desired number of reps and repeat with your other arm.

A.K.A. Alternating Decline Dumbbell Press

Lying on the bench keeping your back slightly arched so that you have a broad chest and the shoulders are back grab a hold of the dumbbells. Place both feet shoulder width apart. Take the dumbbells and press up over the chest with both arms and bring the dumbbells to the center of your body fully extended, squeezing the Pec as you press up. lower one arm at a time keeping the other pressed up in front of your chest . As you complete the rep with one arm, now execute the exercise with the other arm that was pressed up. Alternate the press until the number of reps is performed.

START: Grasp a dumbbell and lie face up on the decline bench. Hold the dumbbell just outside your shoulder with your elbow out to your sides. Grasp the side of the bench down by your hip with your other arm.

MOVE: Press the dumbbell up until your arm is fully extended above your chest. Reverse the motion, being sure not to lowering the dumbbells below lower chest level. Complete the desired number of reps and repeat with your other arm.

START: Lie back on a decline bench set to 30-40 degrees with your feet secured under the foot pads. Hold the dumbbells just outside your lower chest with your elbows out to your sides.

MOVE: Forcefully press the weights up in an arc (coming toward each other at the top) until your arms are fully extended above your lower chest or upper abs.

A.K.A. Smith Machine Decline Bench Press

START: Position yourself on a decline bench (set to about 30-45 degrees) that is positioned in a Smith machine so that the bar lines up with the lower part of your chest. Grasp the bar with an overhand grip that is spaced slightly wider than shoulder-width apart. Release the safety hooks.

MOVE: Lower the bar to your chest. Press the bar up to full arm extension, stopping just short of elbow lockout.

A.K.A. One Arm Smith Machine Decline Bench Press

START: Position yourself on a decline bench (set to about 30-45 degrees) that is positioned in a Smith machine so that the bar lines up with the lower part of your chest. Grasp the bar with a one hand overhand grip that is spaced slightly wider than shoulder-width apart. Release the safety hooks.

MOVE: Lower the bar to your chest. Press the bar up to full arm extension, stopping just short of elbow lockout.

A.K.A. Smith Machine Decline Bench Press with Strength Bands

Place the band securely under the bench and secure each barbell cuff onto either side of the barbell.

START: Position yourself on a decline bench (set to about 30-45 degrees) that is positioned in a Smith machine so that the bar lines up with the lower part of your chest. Grasp the bar with an overhand grip that is spaced slightly wider than shoulder-width apart. Release the safety hooks.

MOVE: Lower the bar to your chest. Press the bar up to full arm extension, stopping just short of elbow lockout.

Position a decline bench in a Smith machine and position it so the bar touches your lower chest at the bottom of each rep. Make sure the bench is centered in the machine so as not to favor either side. Lie back on the bench, grasp the bar with a reverse (underhand grip) at around shoulder-width, unhook the latches and begin with your arms extended. Slowly lower the bar down to your chest, touch down lightly, then press the bar back up to the arms extended position without locking out your elbows.