डिक्लाइन बेंच प्रेस
Learn how to do डिक्लाइन बेंच प्रेस with proper form. Watch the 4K video, see which muscles are worked, and follow step-by-step instructions.
डिक्लाइन बेंच प्रेस is a Olympic Barbell exercise that primarily targets the छाती, with secondary activation of the Triceps, कंधे. It has a MET value of 5, meaning a 70kg person burns approximately 175 calories in a 30-minute session..
How to Do डिक्लाइन बेंच प्रेस
1 - Set up on a decline bench press and load the bar to a weight that lets you properly complete the given reps. Don't forget to place the safety clips on the ends.
2 - Lie on your back, secure your legs and grab the bar with a medium grip (a 90° angle should form between your forearms and upper arms). Lift the bar off the rack and bring it right above you.
Nice, you're in the starting position 👌
3 - Now, slowly lower the bar until it touches the center of your chest.
4 - After a very short pause, push the bar back to the starting position while squeezing your pecs.
5 - Once all reps are done, rack the bar back in place.
Feel free to rewatch the video to fully understand the movement.
#Executionisking👑
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Start Free TrialMuscles Worked by डिक्लाइन बेंच प्रेस
Equipment
- Olympic Barbell
Calories Burned Doing डिक्लाइन बेंच प्रेस
कैलोरी कैलकुलेटर
MET 5कैलोरी = MET × वज़न (kg) × समय (घंटे)
Quick Facts: डिक्लाइन बेंच प्रेस
- Type
- Olympic Barbell exercise
- Primary muscle
- छाती
- Secondary muscles
- Triceps, कंधे
- MET value
- 5
- Calories (30 min, 70kg)
- ≈ 175 cal
- Video quality
- 4K with male and female demonstrations
FAQ: डिक्लाइन बेंच प्रेस
What muscles does डिक्लाइन बेंच प्रेस work?
डिक्लाइन बेंच प्रेस primarily targets the छाती, with secondary engagement of the Triceps, कंधे.
How do you do डिक्लाइन बेंच प्रेस correctly?
How to perform this exercise correctly 😎 1 - Set up on a decline bench press and load the bar to a weight that lets you properly complete the given reps.
Is डिक्लाइन बेंच प्रेस good for beginners?
डिक्लाइन बेंच प्रेस has a MET value of 5, indicating a moderate intensity exercise appropriate for most fitness levels.
What equipment do you need for डिक्लाइन बेंच प्रेस?
डिक्लाइन बेंच प्रेस requires: Olympic Barbell.
What are the benefits of डिक्लाइन बेंच प्रेस?
डिक्लाइन बेंच प्रेस strengthens the छाती, engages the Triceps and कंधे.
What exercises are similar to डिक्लाइन बेंच प्रेस?
Similar exercises to डिक्लाइन बेंच प्रेस include वैकल्पिक इंकलाइन डम्बल प्रेस, बारबेल बेंच प्रेस, बेंच प्रेस मशीन, क्लोज ग्रिप बारबेल बेंच प्रेस.
Is डिक्लाइन बेंच प्रेस better than वैकल्पिक इंकलाइन डम्बल प्रेस?
Both डिक्लाइन बेंच प्रेस and वैकल्पिक इंकलाइन डम्बल प्रेस target the छाती. Choose based on your available equipment and training goals.
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डिक्लाइन बेंच प्रेस को अपने प्रोग्राम में जोड़ें
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