chest
Decline bench press
Target the lower chest.
▶ Watch the full demo in the app3-second preview. The full demo with coach cues is in the FirstGym app.
How to do it
- Set the bench to a slight decline and secure your legs.
- Lie back, grip the bar a bit wider than shoulders.
- Pull your shoulder blades back and unrack the bar.
- Lower it under control to your lower chest, then press up.
Beginner tips
- Keep your shoulder blades pinned back.
- Lower slowly, don't drop the bar.
- Use a spotter or safeties.
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