Purpose
- chest builder on the declined angle, usually on a bench built for it
- pressing from below horizontal biases the lower chest and shortens the travel
compared with a flat bench, so you handle more weight
- a dip reaches the same region very differently: bodyweight, a longer range and
the shoulder travelling behind you
Execution
Set up on a decline bench and hook your legs under the pads. Arch your back and
squeeze your shoulders back and down. Unrack the bar and stabilize it.
- lower the bar to the bottom of your chest
- keep your elbows at roughly 45 degrees to your torso
- pause briefly at the point of contact
- press back up, pushing yourself away from the bar
- finish by locking out and stabilizing
Most gyms have the bench for it, which is the practical reason to run it over
setting up a decline any other way.
Purpose
- chest builder on the declined angle, usually on a bench built for it
- pressing from below horizontal biases the lower chest and shortens the travel
compared with a flat bench, so you handle more weight
- a dip reaches the same region very differently: bodyweight, a longer range and
the shoulder travelling behind you
Execution
Set up on a decline bench and hook your legs under the pads. Arch your back and
squeeze your shoulders back and down. Unrack the bar and stabilize it.
- lower the bar to the bottom of your chest
- keep your elbows at roughly 45 degrees to your torso
- pause briefly at the point of contact
- press back up, pushing yourself away from the bar
- finish by locking out and stabilizing
Most gyms have the bench for it, which is the practical reason to run it over
setting up a decline any other way.