{"id":12686,"date":"2019-11-09T16:23:51","date_gmt":"2019-11-09T16:23:51","guid":{"rendered":"http:\/\/newlife.com.cy\/?p=12686"},"modified":"2019-11-11T16:18:27","modified_gmt":"2019-11-11T16:18:27","slug":"decline-barbell-bench-press","status":"publish","type":"post","link":"https:\/\/newlife.com.cy\/en\/decline-barbell-bench-press\/","title":{"rendered":"Decline barbell bench press"},"content":{"rendered":"<p>Exercise details<\/p>\n<ul>\n<li><strong>Target muscle:<\/strong>\u00a0Sternal (lower) Pectoralis Major<\/li>\n<li><strong>Synergists:<\/strong>\u00a0Clavicular (upper) Pectoralis Major, Anterior Deltoid, Triceps Brachii<\/li>\n<li><strong>Mechanics:<\/strong>\u00a0Compound<\/li>\n<li><strong>Force:<\/strong>\u00a0Push<\/li>\n<\/ul>\n<p>Starting position<\/p>\n<ol>\n<li>Lock your feet under the leg brace of a declined bench and lie on your back.<\/li>\n<li>Using a grip that is a little wider than shoulder width, dismount the barbell from the rack.<\/li>\n<li>While holding the barbell, retract your shoulder blades (push them together) and straighten your wrists.<\/li>\n<\/ol>\n<p>Execution<\/p>\n<ol>\n<li>Keeping your elbows tucked in a little, inhale as you lower the barbell to your chest.<\/li>\n<li>Exhale as you press the barbell back up to the starting position.<\/li>\n<li>Repeat.<\/li>\n<\/ol>\n<p>Comments and tips<\/p>\n<ul>\n<li>Never use a thumbless grip (aka suicide grip)!<\/li>\n<li>Do not lock your elbows out at the top of the press.<\/li>\n<li>If lifting heavy, have a spotter ready.<\/li>\n<li>Retracting your shoulder blades, keeping your elbows tucked in a little, and keeping your wrists straight help you to drive the barbell upward.<\/li>\n<li>Keeping your elbows tucked in also reduces the pressure on your shoulders, which are prone to injury.<\/li>\n<li>Compared with the standard\u00a0barbell bench press, many lifters can lift more weight with the decline barbell bench press. The exercise also often feels easier on the shoulders.<\/li>\n<\/ul>\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>Exercise details Target muscle:\u00a0Sternal (lower) Pectoralis Major Synergists:\u00a0Clavicular (upper) Pectoralis Major, Anterior Deltoid, Triceps Brachii Mechanics:\u00a0Compound Force:\u00a0Push Starting position Lock your feet under the leg brace of a declined bench and lie on your back. Using a grip that is a little wider than shoulder width, dismount the barbell from the rack. While holding the [&hellip;]<\/p>\n","protected":false},"author":5,"featured_media":12681,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[731,759,733],"tags":[],"class_list":["post-12686","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-askisiologio","category-proponisi-dynamis","category-stithos"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Decline barbell bench press - New Life Health Center<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/newlife.com.cy\/en\/decline-barbell-bench-press\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Decline barbell bench press - New Life Health Center\" \/>\n<meta property=\"og:description\" content=\"Exercise details Target muscle:\u00a0Sternal (lower) Pectoralis Major Synergists:\u00a0Clavicular (upper) Pectoralis Major, Anterior Deltoid, Triceps Brachii Mechanics:\u00a0Compound Force:\u00a0Push Starting position Lock your feet under the leg brace of a declined bench and lie on your back. Using a grip that is a little wider than shoulder width, dismount the barbell from the rack. While holding the [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/newlife.com.cy\/en\/decline-barbell-bench-press\/\" \/>\n<meta property=\"og:site_name\" content=\"New Life Health Center\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/pg\/NLHCenter\/\" \/>\n<meta property=\"article:published_time\" content=\"2019-11-09T16:23:51+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2019-11-11T16:18:27+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/newlife.com.cy\/wp-content\/uploads\/2019\/11\/00331301-Barbell-Decline-Bench-Press_Chest_360.gif\" \/>\n\t<meta property=\"og:image:width\" content=\"360\" \/>\n\t<meta property=\"og:image:height\" content=\"360\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/gif\" \/>\n<meta name=\"author\" content=\"Maria\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Maria\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/decline-barbell-bench-press\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/decline-barbell-bench-press\\\/\"},\"author\":{\"name\":\"Maria\",\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/#\\\/schema\\\/person\\\/6bc671cb62c8d60bede97bf2dcdd476f\"},\"headline\":\"Decline barbell bench press\",\"datePublished\":\"2019-11-09T16:23:51+00:00\",\"dateModified\":\"2019-11-11T16:18:27+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/decline-barbell-bench-press\\\/\"},\"wordCount\":208,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/#organization\"},\"image\":{\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/decline-barbell-bench-press\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/newlife.com.cy\\\/wp-content\\\/uploads\\\/2019\\\/11\\\/00331301-Barbell-Decline-Bench-Press_Chest_360.gif\",\"articleSection\":[\"\u0391\u03a3\u039a\u0397\u03a3\u0399\u039f\u039b\u039f\u0393\u0399\u039f\",\"Strength training\",\"Chest\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/newlife.com.cy\\\/en\\\/decline-barbell-bench-press\\\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/decline-barbell-bench-press\\\/\",\"url\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/decline-barbell-bench-press\\\/\",\"name\":\"Decline barbell bench press - New Life Health Center\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/decline-barbell-bench-press\\\/#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/decline-barbell-bench-press\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/newlife.com.cy\\\/wp-content\\\/uploads\\\/2019\\\/11\\\/00331301-Barbell-Decline-Bench-Press_Chest_360.gif\",\"datePublished\":\"2019-11-09T16:23:51+00:00\",\"dateModified\":\"2019-11-11T16:18:27+00:00\",\"breadcrumb\":{\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/decline-barbell-bench-press\\\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[[\"https:\\\/\\\/newlife.com.cy\\\/en\\\/decline-barbell-bench-press\\\/\"]]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/decline-barbell-bench-press\\\/#primaryimage\",\"url\":\"https:\\\/\\\/newlife.com.cy\\\/wp-content\\\/uploads\\\/2019\\\/11\\\/00331301-Barbell-Decline-Bench-Press_Chest_360.gif\",\"contentUrl\":\"https:\\\/\\\/newlife.com.cy\\\/wp-content\\\/uploads\\\/2019\\\/11\\\/00331301-Barbell-Decline-Bench-Press_Chest_360.gif\",\"width\":360,\"height\":360},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/decline-barbell-bench-press\\\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Decline barbell bench press\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/#website\",\"url\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/\",\"name\":\"New Life Health Center\",\"description\":\"Our way to a better life\",\"publisher\":{\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/#organization\",\"name\":\"New Life Health Center\",\"url\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/#\\\/schema\\\/logo\\\/image\\\/\",\"url\":\"http:\\\/\\\/newlife.com.cy\\\/wp-content\\\/uploads\\\/2018\\\/02\\\/logo.jpg\",\"contentUrl\":\"http:\\\/\\\/newlife.com.cy\\\/wp-content\\\/uploads\\\/2018\\\/02\\\/logo.jpg\",\"width\":405,\"height\":380,\"caption\":\"New Life Health Center\"},\"image\":{\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/#\\\/schema\\\/logo\\\/image\\\/\"},\"sameAs\":[\"https:\\\/\\\/www.facebook.com\\\/pg\\\/NLHCenter\\\/\"]},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/newlife.com.cy\\\/en\\\/#\\\/schema\\\/person\\\/6bc671cb62c8d60bede97bf2dcdd476f\",\"name\":\"Maria\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/e6d12ee4946607132dda9c2d73254615894325be8af378d29adf3a56915d6231?s=96&d=mm&r=g\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/e6d12ee4946607132dda9c2d73254615894325be8af378d29adf3a56915d6231?s=96&d=mm&r=g\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/e6d12ee4946607132dda9c2d73254615894325be8af378d29adf3a56915d6231?s=96&d=mm&r=g\",\"caption\":\"Maria\"}}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Decline barbell bench press - New Life Health Center","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/newlife.com.cy\/en\/decline-barbell-bench-press\/","og_locale":"en_US","og_type":"article","og_title":"Decline barbell bench press - New Life Health Center","og_description":"Exercise details Target muscle:\u00a0Sternal (lower) Pectoralis Major Synergists:\u00a0Clavicular (upper) Pectoralis Major, Anterior Deltoid, Triceps Brachii Mechanics:\u00a0Compound Force:\u00a0Push Starting position Lock your feet under the leg brace of a declined bench and lie on your back. Using a grip that is a little wider than shoulder width, dismount the barbell from the rack. While holding the [&hellip;]","og_url":"https:\/\/newlife.com.cy\/en\/decline-barbell-bench-press\/","og_site_name":"New Life Health Center","article_publisher":"https:\/\/www.facebook.com\/pg\/NLHCenter\/","article_published_time":"2019-11-09T16:23:51+00:00","article_modified_time":"2019-11-11T16:18:27+00:00","og_image":[{"width":360,"height":360,"url":"https:\/\/newlife.com.cy\/wp-content\/uploads\/2019\/11\/00331301-Barbell-Decline-Bench-Press_Chest_360.gif","type":"image\/gif"}],"author":"Maria","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Maria","Est. reading time":"1 minute"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/newlife.com.cy\/en\/decline-barbell-bench-press\/#article","isPartOf":{"@id":"https:\/\/newlife.com.cy\/en\/decline-barbell-bench-press\/"},"author":{"name":"Maria","@id":"https:\/\/newlife.com.cy\/en\/#\/schema\/person\/6bc671cb62c8d60bede97bf2dcdd476f"},"headline":"Decline barbell bench press","datePublished":"2019-11-09T16:23:51+00:00","dateModified":"2019-11-11T16:18:27+00:00","mainEntityOfPage":{"@id":"https:\/\/newlife.com.cy\/en\/decline-barbell-bench-press\/"},"wordCount":208,"commentCount":0,"publisher":{"@id":"https:\/\/newlife.com.cy\/en\/#organization"},"image":{"@id":"https:\/\/newlife.com.cy\/en\/decline-barbell-bench-press\/#primaryimage"},"thumbnailUrl":"https:\/\/newlife.com.cy\/wp-content\/uploads\/2019\/11\/00331301-Barbell-Decline-Bench-Press_Chest_360.gif","articleSection":["\u0391\u03a3\u039a\u0397\u03a3\u0399\u039f\u039b\u039f\u0393\u0399\u039f","Strength training","Chest"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/newlife.com.cy\/en\/decline-barbell-bench-press\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/newlife.com.cy\/en\/decline-barbell-bench-press\/","url":"https:\/\/newlife.com.cy\/en\/decline-barbell-bench-press\/","name":"Decline barbell bench press - New Life Health Center","isPartOf":{"@id":"https:\/\/newlife.com.cy\/en\/#website"},"primaryImageOfPage":{"@id":"https:\/\/newlife.com.cy\/en\/decline-barbell-bench-press\/#primaryimage"},"image":{"@id":"https:\/\/newlife.com.cy\/en\/decline-barbell-bench-press\/#primaryimage"},"thumbnailUrl":"https:\/\/newlife.com.cy\/wp-content\/uploads\/2019\/11\/00331301-Barbell-Decline-Bench-Press_Chest_360.gif","datePublished":"2019-11-09T16:23:51+00:00","dateModified":"2019-11-11T16:18:27+00:00","breadcrumb":{"@id":"https:\/\/newlife.com.cy\/en\/decline-barbell-bench-press\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":[["https:\/\/newlife.com.cy\/en\/decline-barbell-bench-press\/"]]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/newlife.com.cy\/en\/decline-barbell-bench-press\/#primaryimage","url":"https:\/\/newlife.com.cy\/wp-content\/uploads\/2019\/11\/00331301-Barbell-Decline-Bench-Press_Chest_360.gif","contentUrl":"https:\/\/newlife.com.cy\/wp-content\/uploads\/2019\/11\/00331301-Barbell-Decline-Bench-Press_Chest_360.gif","width":360,"height":360},{"@type":"BreadcrumbList","@id":"https:\/\/newlife.com.cy\/en\/decline-barbell-bench-press\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/newlife.com.cy\/en\/"},{"@type":"ListItem","position":2,"name":"Decline barbell bench press"}]},{"@type":"WebSite","@id":"https:\/\/newlife.com.cy\/en\/#website","url":"https:\/\/newlife.com.cy\/en\/","name":"New Life Health Center","description":"Our way to a better life","publisher":{"@id":"https:\/\/newlife.com.cy\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/newlife.com.cy\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/newlife.com.cy\/en\/#organization","name":"New Life Health Center","url":"https:\/\/newlife.com.cy\/en\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/newlife.com.cy\/en\/#\/schema\/logo\/image\/","url":"http:\/\/newlife.com.cy\/wp-content\/uploads\/2018\/02\/logo.jpg","contentUrl":"http:\/\/newlife.com.cy\/wp-content\/uploads\/2018\/02\/logo.jpg","width":405,"height":380,"caption":"New Life Health Center"},"image":{"@id":"https:\/\/newlife.com.cy\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/pg\/NLHCenter\/"]},{"@type":"Person","@id":"https:\/\/newlife.com.cy\/en\/#\/schema\/person\/6bc671cb62c8d60bede97bf2dcdd476f","name":"Maria","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/e6d12ee4946607132dda9c2d73254615894325be8af378d29adf3a56915d6231?s=96&d=mm&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/e6d12ee4946607132dda9c2d73254615894325be8af378d29adf3a56915d6231?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/e6d12ee4946607132dda9c2d73254615894325be8af378d29adf3a56915d6231?s=96&d=mm&r=g","caption":"Maria"}}]}},"_links":{"self":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/12686","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/comments?post=12686"}],"version-history":[{"count":3,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/12686\/revisions"}],"predecessor-version":[{"id":12857,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/posts\/12686\/revisions\/12857"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/media\/12681"}],"wp:attachment":[{"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/media?parent=12686"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/categories?post=12686"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/newlife.com.cy\/en\/wp-json\/wp\/v2\/tags?post=12686"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}