The decline bench press is a variation of the standard bench press. The difference is, that bodybuilders perform the decline bench press with the bench at an approx 30 degree decline (how to decline tip). This puts more emphasis on your lower chest muscles and triceps. The decline bench press is usually performed after the flat or incline bench press. How to do this variation of the bench? With both dumbbells or a barbell in order to increase muscle size and strength.
Remember not to use decline bench press as a replacement for flat or incline benches. This causes the upper chest to remain flat and sunken, and the lower pecs to resemble with a lip, giving the bodybuilders chests a slanted appearance, as if the muscles are sliding down their bodies.
You may find decline bench presses uncomfortable at first, but once you become accustomed to them, you’ll find the decline position most comfortable.As you start using heavier weights with the decline bench press the setup will feel increasingly awkward. Don’t worry this is normal. If you and your muscles are unstable, use a spotter! (how to decline bench press tip)
Don`t start your chest workout with decline bench presses cause your first exercise as a bodybuilder, is the movement that requires your maximum output of strength to activate the most muscle fibers for example: flat, incline bench presses.
Do them every second or third workout. Decline bench presses let you use heavier weights and build lower-pec mass quickly and easily, so do them only every second or third workout, because the muscle grows effective and proportionate with the rest of the chest.
Searching on youtube for a declined bench presser i found the perfect tutorial video on how to decline bench press correctly, and it`s posted by Livestrong.com, a professional website that has a good explanation. Now watch the video about decline bench pressing and learn the movements!