TheBest Lift for Lower Chest: Decline Bench Press

The Decline Bench Press is one of the most effective ways to work your lower chest. It is important when lifting that you focus on all areas of a muscle group. Building a big fully develop chest means doing declines. Adjust your weight bench to a 75 degree angle. With your head at the bottom follow the below instructions.

The following steps assume you have a barbell and a decline bench with a rack to hold the barbell.

1. With the barbell on the rack, lie on the decline bench so that the bar is above your head.
2. Bring your hands up and hold the bar just wider than shoulder width apart.
3. Lift the barbell off the rack and extend your arms until they're straight.
4. Slowly lower the weight until the bar almost touches your chest.
5. Slowly lift the weight back up.
6. Repeat steps 4 & 5 until you've repeated the desired number of reps

Weight Bench Champ-Success Story

My good friend, Glenn, recently became a weight bench champ. He increased his bench press by 100 pounds in a period of 3 months. He followed the spring weight lifting program used by the BYU football team. The workout will be detailed later in videos on our weightbenchdepot.com site.

Basically the workout involves big movement excercises like the bench press, squat, dead lift, and cleans. By focusing on these big muscle building lifts he was able to increase his overall strenght and add 17 pounds of muscle. Glenn says, " it comes down to being consistent and paying the price. I had to change my diet, eating a more times throughout the day, and getting more protein."

I love watching people make big changes to their bodies. Improve your body and you instantly improve your life. Not only will you feel and look better you will have new found confidence. What ever is holding you back confront it and start working out. Our Trainer Matt will be making a great video series on this very program as well as other killer routines.