Grab the bar with your hands just wider than shoulder width, your back in a normal arch, and feet on the floor. Lift the bar of the uprights and hold it over your chest. Lower the bar to the middle of your chest, pause then push it back to the starting position.
Decline Barbell Bench Press
Muscles Trained: Lower Chest, Shoulders, Triceps
Lie on the decline bench with your feet underneath the supports and grab the bar with a grip just wider than shoulder-width. Lift the bar off the supports so it’s lined up over your lower chest. Slowly lower the weight down to your chest, pause and push it back up.
Incline Barbell Bench Press
Muscles Trained: Upper Chest, Shoulders, Triceps
Lie on your back on an incline bench with your feet flat on the floor and grab the bar with an overhead grip that is just wider than shoulder width. Lift the bar of the support so it is lined up with your chin. Slowly lower the weight to your upper chest, pause, then push it back up above your chin.
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