Decline Bench Press
Tier: 2 Chest (Outer, Lower), Triceps
The decline bench press is a compound exercise that hammers the lower, outer section of the chest. Because you’re on a decline, the triceps drive the barbell at the bottom of the movement.
- Lie on a decline bench with a loaded barbell. Your arms should be slightly wider than shoulder width. Keep you shoulder blades pinched back throughout.
- Slowly lower the barbell down to the lower part of your chest.
- Hold for .5s, contract your chest, explode through your triceps, and powerfully press the barbell straight up. Squeeze your triceps and pecs at the top.
Close-Grip Bench Press
Tier: 2 Triceps, Chest (Middle)
The close-grip bench press primarily blasts the triceps, but it’s also a killer move to carve out a pronounced line down the center of the chest. Instead of using a wide grip, you’ll use a narrow grip.
- Lie on a flat bench with a loaded barbell. Tuck your elbows in so that they’re attached to your torso. Your hands should be slightly more narrow than shoulder width.
- Slowly lower the bar down to the lower half of your chest — keep your elbows pinned into your body.
- Powerfully contract your triceps and press the weight straight up. Squeeze your chest at the top.
