Bench presses are one of the most important basic exercises for the upper body, training the chest muscles. Due to the inclined angle of the weight bench, you are more likely to work the lower chest muscles.
Exercise
Negative bench press
Type: Bilateral
Rest: 180s
Equipment: Langhantel, Negativbank mit Ablage
Tutorial
1
Lie on a negatively inclined weight bench (incline approx. 15-30° downwards) so that the barbell is above your face. Press your feet firmly into the floor.
2
Grip the barbell slightly wider than shoulder width and point your palms forward. Lift the barbell out of the rack and hold your upper arms so that they form a 45° angle with your upper body. Your forearms should be perpendicular to the floor (elbows pointing down, hands facing the ceiling). Position the bar at chest height.
3
Press the barbell upwards in a powerful and controlled manner. Stretch almost, but not completely, to protect the elbow joints. Breathe out as you do this
4
Lower the barbell in a controlled manner until it is back at chest level. Inhale as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
If the negative bench in your gym has leg pads, hook your feet onto them for more stability. Make sure that you keep your chest slightly out and your shoulders fixed (backwards and then forward and backwards) throughout the exercise. This will help you engage your chest muscles better. Also try to consciously target your chest muscles and push less out of your arms. Make sure that your wrists are not bent and are in line with your forearm.
Muscle groups
Primary
Chest (lower)
Secondary
Triceps
Shoulder (front)
Tertiary
—
Equipment
Barbell
Decline bench with rack
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