Decline Barbell Bench Press To The Neck

Its interesting to note that the decline neck press seems to be the most difficult for your body to adapt to out of all the neck presses.  You will find out what I mean when you try it for yourself.  This exercise builds the entire pectoral region, particularly the lower chest.

Execution: (A Lie on a decline bench, your feet on the floor for balance.  Your grip on this should be slightly wider than on your normal bench press, remember the main point is to force your pecs to work in a different range of motion.  I prefer about 1-3 inches wider.  Raise the bar off the rack and hold it with your arms fully extended above you. (B) Lower The bar under control until it touches the part of the chest that is just below the neck.  Pause for a moment when the bar touches so that you don't bounce at all.  Then drive the bar back up in one smooth motion till your arms are fully extended.  Always use a full range of motion unless instructed specifically To do otherwise.  You should go heavy but not at the cost of form.
Exercise Slideshow


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