Decline Barbell Press
Many gyms do not have the equipment for this excellent exercise, however it is a fantastic variation of the traditional bench press because it can greatly improve your technique on all horizontal pressing exercises including the standard Bench Press because the declined angle causes the lats and chest to hold the shoulder down tightly in place. This skill is critical for effectively mastering bodyweight strength.
Most people who work out have no idea of the massive value of this but big bench pressers typically understand it and gymnasts (the ultimate upper body bodyweight strength practitioners) because a big bench, the pommel horse, gymnastics rings, and many other bodyweight strength events involving upper body strength require the lats and chest to contract tightly to hold the shoulders down in place. This exercise develops it very well.If your gym has one, set up a decline bench with a barbell rack above it, hook your legs into the leg slots on the Decline Bench, lie back on the bench, and grab the barbell from the rack as you would if you were performing a standard Bench Press. Lower the weight to your lower chest (right below the nipple line), contract your lats tightly, and press the bar back up pushing hard through your elbows and armpits without using momentum or bouncing.
Keep your armpits squeezed tightly by flexing your lats throughout the entire exercise and try not to allow any shrugging motion to occur in your shoulders as well. When performing this exercise it can feel very awkward at first because it almost seems as though you are pushing the bar slightly towards your body. This is good. Because of the steepness of the angle on the Decline Bench it will feel this way as you push the bar up. When you are pressing up make sure that the bar doesn’t accidentally drift back away from your body towards the rack because it is very easy to lose control of it if this occurs.
This exercise is a tremendous tool in learning to do bodyweight dips as well and bodyweight dips are one of the most important bodyweight exercises that exist for the upper body so mastering them is of the utmost importance.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.getrealstrength.com
Most people who work out have no idea of the massive value of this but big bench pressers typically understand it and gymnasts (the ultimate upper body bodyweight strength practitioners) because a big bench, the pommel horse, gymnastics rings, and many other bodyweight strength events involving upper body strength require the lats and chest to contract tightly to hold the shoulders down in place. This exercise develops it very well.If your gym has one, set up a decline bench with a barbell rack above it, hook your legs into the leg slots on the Decline Bench, lie back on the bench, and grab the barbell from the rack as you would if you were performing a standard Bench Press. Lower the weight to your lower chest (right below the nipple line), contract your lats tightly, and press the bar back up pushing hard through your elbows and armpits without using momentum or bouncing.
Keep your armpits squeezed tightly by flexing your lats throughout the entire exercise and try not to allow any shrugging motion to occur in your shoulders as well. When performing this exercise it can feel very awkward at first because it almost seems as though you are pushing the bar slightly towards your body. This is good. Because of the steepness of the angle on the Decline Bench it will feel this way as you push the bar up. When you are pressing up make sure that the bar doesn’t accidentally drift back away from your body towards the rack because it is very easy to lose control of it if this occurs.
This exercise is a tremendous tool in learning to do bodyweight dips as well and bodyweight dips are one of the most important bodyweight exercises that exist for the upper body so mastering them is of the utmost importance.
Disclaimer - We do not recommend performing any exercise without the supervision of a highly qualified bodyweight strength professional present with you. This detailed exercise description is for informational purposes only. Consult your physician before attempting any strength training program or attempting this exercise or any of the other exercises on www.getrealstrength.com