{"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"],"_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}]}}