Saturday, March 19, 2011

Chest Workout Continued- Decline Press

The next exercise in the chest workout is the decline press. This primarily works the bottom part of the chest. Between decline and incline press there are some subtle differences which I will point out to you.

First off the angle of the bench is inverted the opposite way of the incline. Your head is going to pointed toward the ground almost as if your hanging somewhat upside down. The thing that is going to keep you in place is that at the end of the bench, by your feet, there should be an extension for you to hook in your legs for support.

When your finally hooked in and ready to do your set, you need to be aware that the way you press is going to be different. After you take the bar off the rack you are going to touch your chest and back up. However, since the angle your at is different from the incline bench exercise it's going to feel weird at first when you do your first repetition. The weight is going to try and go toward your throat and chin, but you need to use your chest muscles to stabilize it. Your aiming to touch the bottom of your chest, right around the nipple area, with the bar so you need to take that into account.

For your first couple of times that you start this exercise I HIGHLY suggest that you get someone to spot you as your doing your reps. Just in case you can't keep the bar on track for the middle of your chest and so that you won't drop it on your throat or face. The same sets and reps apply for this exercise 3 sets of 10.

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