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Band Decline Chest Press

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  Primary Muscle Group: Front of upper body.

Muscle Groups Worked in This Exercise: Lower chest (lower pectorals), front of shoulders (anterior deltoid), and back of upper arms (triceps).

Preparation: Attach the resistance band to a door anchor or around a sturdy object of a suitable height, ensuring that it is positioned just above head height.

Breathing: Breathe out as you extend your arms forward.

Execution: Position yourself, as in the standard chest press exercise, with the band coming from behind you, your feet in a split stance and leaning forward slightly with abdominal muscles tight. Hold the handles of the band in each hand with elbows bent at 90 degrees and elbows at shoulder height. Ensure that both forearms and wrists are lowered at a 40-degree angle to your shoulders and parallel to the angle of the band.

Extend both arms forward and down to waist level maintaining the 40-degree angle and until arms are straight, ten slowly bend arms back to the start position, and then slowly bend arms back to the start position, stopping when you feel a slight stretch across your chest and shoulders.

Here are a few suggested alternative exercises:

  • Ball Band Chest Press
  • Ball Dumbbell Chest Flys
  • Ball Dumbbell Chest Press
  • Ball Dumbbell Pullover
  • Ball Incline Dumbbell Fly
  • Ball Incline Dumbbell Press
  • Ball Push Ups
  • Band Chest Press
  • Band Incline Chest Press
  • Bench Press - Barbell
  • Bench Press - Hammer Strength
  • Cable Crossover
  • Cable Pullover
  • Chest Press - Hammer Strength
  • Chest Press - Machine
  • Decline Bench Press - Barbell
  • Decline Dumbbell Fly
  • Decline Dumbbell Press
  • Flat Dumbbell Fly
  • Flat Dumbbell Press
  • Incline Dumbbell Fly
  • Incline Dumbbell Press
  • Push Ups
  • PowerBlock Dumbbells