How To Do Close Grip Decline Bench Press

Close Grip Decline Bench Press targets the lower and middle chest, frontal shoulders and triceps.

Many experts consider this a safer exercise than the bench press because the angle and shorter range of motion places less stress on the shoulders. You can also load up more weight on this exercise.

The Close Grip Decline Bench Press is one of the best exercises for developing a well- rounded chest.

Close Grip Decline Bench Press How To

  • Keep your feet firmly tucked under the foot brace.
  • Make sure the edge of the decline bench is directly under your knees.
  • Pull your shoulder blades back before lying on the bench.
  • Take a shoulder width grip on the barbell
  • The bar should be directly in-line with your eye sight.
  • Take a deep breath, un-rack and bring the bar down to touch your lower chest at the nipple area.
  • Press up in a straight line.
  • Keep constant tension by not locking out the elbows.
  • Lower slowly to keep maximum tension on the muscles, then repeat.

Form and Technique

Because of its unusual angle, a shoulder width grip is more advisable in order to maintain greater stability.

Also the design of some decline bench press stations makes it necessary to always have a spotter when doing Close Grip Decline Bench Presses.

Never use the thumb-less grip on any pressing exercise. Utilise your thumbs when gripping for greater control.

Variations: Decline Dumbbell Press (Palms Facing Inwards)

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Close Grip Decline Bench Press