Barbell decline press exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Barbell decline press )

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Name of exercise  Resist shld decline press w/barbell
Other names of exercise Barbell decline press
Description of exercise Barbell decline press is a strength training exercise that targets the chest muscles. It is performed by lying on a decline bench with the head lower than the feet and pushing a barbell upwards towards the ceiling. This exercise primarily works the lower chest muscles, but also engages the triceps, shoulders, and core muscles for stability. It can be done with various grip widths and hand positions to target different areas of the chest. Barbell decline press is a compound exercise, meaning it works multiple muscle groups at once, making it an efficient and effective exercise for building upper body strength and muscle mass.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie on back on decline press bench.
  • Grasp bar with firm grip, hands shoulder distance or slightly more apart.
  • Push bar upward off of rest and lower to chest.
  • Push bar back up and repeat.
  • Replace bar on rest when finished.

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    Video Tutorial

     

    Body Part Chest, Shoulder, Elbow & Wrist
    Type of Muscles Pectoral , Triceps
    Category of Exercise __
    Type of Exercise __
    Body Position Supine
    Difficulty Level High
    Direction of Exercise Extenstion
    Type of Action Extension, Depression, Retraction, Hyperextension, Abduction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased chest muscle activation
  • Improved upper body strength
  • Enhanced core stability
  • Targeted lower chest development
  • Greater range of motion compared to flat bench press
  • Increased muscle hypertrophy
  • Improved shoulder stability
  • Can be used to specifically target weak areas of the chest
  • Can be used to increase overall bench press strength
  • Can be easily modified for different fitness levels

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • Barbell decline press exercise should be avoided if you have any shoulder, neck, or back injuries or pain. This exercise puts a lot of stress on these areas and can exacerbate any existing issues. It is also not recommended for beginners or those with weak core muscles, as it requires a strong and stable core to perform correctly and avoid injury. If you have any heart conditions or high blood pressure, it is best to avoid this exercise as it can put strain on the cardiovascular system. Lastly, if you are pregnant or have recently given birth, it is best to avoid this exercise as it can put added pressure on the abdominal muscles and pelvic floor.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Use a spotter. Remember to exhale when lifting bar. If you have history of stroke or high blood pressure, consult a health professional before performing this exercise.

    • Helpful in Diseases

  • chest pain
  • cardiovascular diseases
  • obesity
  • hypertension

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    Frequently asked questions

     

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