A Typical Session
26 Min
Warm-up
6m
Main Set
15m
Finisher
5m
9 kcal
/ min (est.)
3 × 10
sets × reps
Why this exercise
Difficulty: Intermediate
Focuses on the lower chest region, adding balanced thickness and definition.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
10
Rest
90s
How to Perform
- 1.Lie on a decline bench and secure your feet.
- 2.Grip the bar slightly wider than shoulder width.
- 3.Lower the bar to the lower part of your chest.
- 4.Push it back up until arms are fully extended.
Pro Tips
- •Keep a firm grip and steady movement.
- •Avoid bouncing the bar off your chest.
- •Engage your core for stability.
Equipment
Decline Bench · Barbell
Safety
Use a spotter if lifting heavy.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.