Decline The Bench Press – An Entire Guide With Form Tips


Decline Bench Press: How To Gym Tutorial Video #26

Video taken from the channel: Erin Wischmann


DECLINE BENCH PRESS (लोअर चेस्ट का साइज़ बढ़ाएं) STOP MISTAKES NOW!!

Video taken from the channel: Jeet Selal Aesthetics



Video taken from the channel: MiamiMuscleUSA



Video taken from the channel: ScottHermanFitness


How To Get A Huge Bench Press with PERFECT Technique (Fix Mistakes) | Technique Tuesday Ep. 1

Video taken from the channel: Jeff Nippard


The LOWER Chest Solution (GET DEFINED PECS!)

Video taken from the channel: ATHLEAN-X™


How To Bench Press For Chest Growth (2 Quick Fixes For Faster Gains)

Video taken from the channel: Jeremy Ethier

Decline Bench Press Form Tips Hold at the Bottom? If you?re looking to increase intensity then experiment with holding the barbell at the bottom position, touching or slightly above your chest, for 5 to 10 seconds. don’t relax your muscles and simply let the barbell rest on. Decline Bench Press Exercise Guide & Tips. The belief that doing decline bench presses will flatten your chest is nothing more than a myth.

The truth is that the decline bench press will help you achieve complete chest development by recruiting more of the sternocostal head of the pectoralis major msucle, or the inner pecs, which can be very hard to properly target with other exercises. In a decline bench press, the bench is set to 15 to 30 degrees on a decline. This angle places your upper body on a downward slope, which activates the lower pectoral muscles as you push weights.

Decline Dumbbell Bench Press End. Step 4: Once you have assumed a deep and stretched position in the bottom of the decline bench press, press the weight back up to the locked out position, and repeat. Lower Chest: Whilst the jury is still out there as to whether certain exercises can stimulate alone the upper, medial and lower chest; studies have shown the decline bench press to be an effective exercise for those looking to improve the typically stubborn lower section of the chest.The lower section of the pectorals major is often neglected as there are only a handful of exercises (Decline. Plant your feet flat on the floor, and your back and butt firmly on the bench.

Grab the bar with an overhand grip slightly wider than shoulder width. You want the line from your elbows to your hands to be vertical when in the down position. How to Bench Press with proper form: setup on the bench, grab the bar, unrack it, lower it to your mid-chest and press it back up. Bench Press in the Power Rack for maximum safety. Set the safety pins at the proper height so they catch the weight if you fail to lift it.

You don’t need a spotterif you Bench Press inside the Power Rack as I do. Decline Barbell Bench Press with detailed workout descriptions, notes, video and pro tips for proper form and effective training. Workout Trends. attract your ideal relationship and live a better life.

This newsletter is your weekly action plan to guide you through your specific fitness goals. Forces at Play In the Bench Press. There are only three major movements you need to accomplish to complete a bench press: flexion at the shoulder, horizontal flexion at the shoulder, and extension at the elbow.

The two movements taking place at the shoulder are pretty self-explanatory. The bench press is one of the most important upper-body exercises in your movement toolkit. Not only is it crucial for upper-body muscular development, but it’s an exceptional strength builder.

Many people think the bench press is just a chest exercise, but I’m here to tell you that your triceps, shoulders, back, and even your glutes are involved.

List of related literature:

Briefly, the spotter should stand behind the bench press and use an alternated grip (i.e., one hand using a supinated grip and the other hand using a pronated grip) when lifting the bar out of the racked position on the bench and when helping rerack the barbell.

“Laboratory Manual for Exercise Physiology” by Greg Haff, Charles Dumke
from Laboratory Manual for Exercise Physiology
by Greg Haff, Charles Dumke
Human Kinetics, 2012

(2) Lower the weight down to the upper chest, stop for a moment, then press it back up to the starting position.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

It seems so simple: You lie down on the bench, take the bar out of the rack, guide it down to your chest, and then extend your elbows.

“Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance” by Kelly Starrett, Glen Cordoza
from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance
by Kelly Starrett, Glen Cordoza
Victory Belt Publishing, 2015

Here are some don’ts for the bench press: Don’t place your feet on the bench.

“Bending the Aging Curve: The Complete Exercise Guide for Older Adults” by Joseph F. Signorile
from Bending the Aging Curve: The Complete Exercise Guide for Older Adults
by Joseph F. Signorile
Human Kinetics, 2011

To properly perform the incline press, position yourself on an incline bench set at a 35to 45-degree angle.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

For the free weight bench press, the subject should lie supine on the bench with both feet flat on the floor with the buttocks and shoulders in contact with the bench.

“Applied Exercise and Sport Physiology, With Labs” by Terry J. Housh, Dona J. Housh, Herbert A. deVries
from Applied Exercise and Sport Physiology, With Labs
by Terry J. Housh, Dona J. Housh, Herbert A. deVries
Taylor & Francis, 2017

For a balanced lift-off, the spotter’s hands should be evenly spaced on the bar with one hand over the bar and one hand under the bar.

“Complete Conditioning for Basketball” by Bill Foran, Robin Pound, National Basketball Conditioning Coaches Association
from Complete Conditioning for Basketball
by Bill Foran, Robin Pound, National Basketball Conditioning Coaches Association
Human Kinetics, 2007

For the bench press, lie on your back on the bench, eyes directly below the bar.

“Athletic Body in Balance” by Gray Cook
from Athletic Body in Balance
by Gray Cook
Human Kinetics, Incorporated, 2003

Here’s another question: How many times do you lift something overhead with your elbows out to the side (in the three and nine o’clock positions)?

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

On bench presses, the spotter should help you lift the weight off the racks so you can take it at arm’s length.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

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  • Comment below what other muscle groups are stubborn for you and I’ll start dedicating some videos towards them ��! Hope you all enjoyed this one let me know how your next bench press session feels after applying these tips and finally feeling the gains!

  • I know this an older video, but Jeff—what would you say to do for lower chest in people who have had Pectus Excavatum surgery? I had it, and it looks like the surgeon cut into my lower pecs, so they are more square than normal.

  • This guy is obviously not on roids which is a good thing. His arms and traps are well developed but I have a hard time watching his chest and shoulder exercises because I don’t think the’re as developed. I don’t mean to sound like I’m putting him down. Just an observation.

  • I’m a subscriber of this channel and follower of Jeff, but this video, even though being great as usual in its production, the technique tips are on the negative side, as some of them, like the arched back and chest touch, will seriously contribute to injury in the long term, specially on older gym goers, and even in the short term for a beginner of any age.:-(

  • Best explanation on this issue I’ve ever seen. Was a huge problem for me and took a long time to figure out how my form was off. I was too preoccupied in just shifting the weight up thinking I was completing the set only to see minimal gains and minimal strength increases

  • Jeremy, dude. Your videos are awesome. You’ve really helped with shoulder rehab and posture. Your focus is always on technique, and things like this… I can see everything I’ve been doing wrong with the bench. EVERYTHING.

  • Anything isometric focused will help with any chest activation. I squeeze a physio ball before my bench press just to feel my chest.


  • So what your saying is if you do exercises that use your whole chest then your lower chest will
    start to get bigger even though you don’t do an isolation exercise for it?

  • Bar ko chest se touch nhi kerna chahiay. Is se shoulder per bohat load ata hai and injury k chances hotay hain. Too much strech is not beneficial. 2,3 inch chest se oper rakho bar to keep the tension on chest

  • Thank you for always making the best videos that are most informative. I am in need of help but lacking the drive and self motivation to be consistent. I am so discouraged for many reasons. Reasons that are private and personal that I won’t put here. I am now 263 pounds and my weight has been a struggle all my life. Now I am a diabetic and taking insulin has made weight loss harder. My dear is that I will die and not achieve my weight loss goals especially due to finances now. When the finances go everything else follows. Lol. Sorry for putting this here but who else will listen. Keep doing what you do it’s helping some of us out here just lacking the support and encouragement.

  • When we overthink things… they tend to take longer. But I know that after watching this video you guys will start to not only understand, but be able to apply this method for building a bigger lower chest to other lagging areas on your body as well. Looking forward to seeing your gains everyone!!
    ( 4:48)Too Many Sets
    ( 5:00)EARLY ACCESS

  • Doesn’t matter what I do, I can never feel my chest or never sore on my chest. It really sucks. Thank you for this video. I will implement every tip.

  • I’ve seen mass and strength gains throughout my body except for my chest. I train until my pecs hurt, but I still see no size difference.

  • Thank you so much for this video. I just tried it out. Although my back was already properly arced before, my shoulders weren’t far back enough. Now I press 25 Kg less with 100% more feeling in my pecs.

  • Hi Jeff. I’m 46 year old male and I’m 5:11 and weigh 150ibs. I can’t afford to pay for 10 meals a day, I’m trying to put on some weight as well as bulk up, even to Jesse’s level��, sorry Jess, how best can I tackle this from home? I have 6 lbs dumb bells and a resistance band. I’m also after left shoulder surgery and have limited mobility which I also need help with. Sorry for all the questions guys but, heaven sent you my way ��. Peace Love to all.

  • Lol… Ik this video is old, but I’ve been trying to have a chiseled lower chest for a long time now, and I haven’t been able to… My chest look somewhat like the one in the thumbnail… I’ve watched plenty of other YouTubers to see how can I accomplish it, I’ve been training hard and modified my eating habits but w/o any results whatsoever… I’ve been focusing on my lower chest primarily w/o targeting my whole chest properly, thinking that if I target that area, isolate it, it would grow. Basically, I’ve been doing all the things that you mentioned that one shouldn’t. Hopefully now, I will follow your advices and improve the way I want to. You earned a subscriber, TYSM! ��

  • I think growth isn’t everything. while Lying on the bench, lumbar region looks very curvy and this can be harmful. I don’t think it’s worth it for 20-30% more growth.

  • Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

  • @JeffNippard what program do you use to edit your video my man.. thank you for the tips on the bench press because ive been struggling with that for a while

  • A great free bench program is an app called bench press +50. It’s only on androids and it works better than any program I’ve seen. I recommend doing what it says and then after do 3 sets of 10-15 reps with whatever weight suits you.

  • I’m 47yrs old, I benched often when I was younger, and even up to 6-8 years ago, now I only do fly’s,do to the fact that when I bench press it causes a lot of pain/discomfort in my shoulders and upper back….. I wish I could fix this, cause bench press is a great compound movement, and it’s just man-shit! ��

  • The problem here is: my mid-part of my left pec is just a little smaller than my right pec, but my lower part of my left pec is non-existent, while the right one is. Same thing with my upper chest, just not so much.

  • I was born looking like the chub on the left. I look like him even when the keto strip and keto blood meter says I am in ketosis. Damn

  • 7:05 this exercise is extremly op for streetfighter, boxer or people who want to get a stronger punch and want to defend themself.

  • Scott, your wrong buddy.
    The decline has been shown to exert higher emg activation even on the upper chest than incline.
    The decline has higher emg activity than the flat bench.
    Dorian Yates stopped doing flat bench, and only did inclines and declines. Enough said.
    Doesn’t mean you cannot grow with flat bench, but more people should try them. The results are very similar to dips, which some absolutely swear by to train chest. Which by the way is a very similar movement to the decline press.
    Guys, do your own tests. Once you feel that decline chest contraction, you will swear by these decline presses.

  • I remember seeing this video back 8 years ago, when I all I do is workout, is it possible he uploaded it again 2 years ago, or I’ve gone crazy of thinking I saw it in 2012 �� by the way perfect advice

  • Jeet selal tum tho rod ko chest se touch kar rahe ho par baki trainer tho kehte hain rod ko chest se thoda sa up rakhna hai na…..???

  • Guys please help me! Even tho I retract my shoulder blades and lower my lats, I still experience shoulder pain when I’m doing bench press. Please can anyone help me ☹️

  • I really like your approach and thought process, simplifying basic exercises with focusing on the quality of the exercise rather than the weight. I have been in great shape most of my life. I am a Disabled Veteran who has been unable to work out for the past 4 years. I want to try your 22 day push up routine and the lower chest routine as well as your other routines. I feel I need to build my muscle base and stability up before I will be able to safely execute the exercises as your shown. Would you recommend a 3 on 3 off routine where I perform Chest and Triceps, Back and Biceps and Shoulders and thighs, rest day repeat. Or should I perform whole body routines? Thank You. Bill, CPA, MBA

  • Jeff thanks brother ive been trying to find exercises for lower chest. Only thing I dont have at home is double cables. Only one sucks.

  • the notion of exercising in the direction of the divers is revolutionary i just assumed that you had to follow the natural direction of the muscle contraction

  • Have you seen this article from muscle and fitness? User Exploreyourworld also posted a comment about recent research shows high amounts of EMG activation across the entire chest. I have two questions. What is specifically different about a decline benching movement as compared to a typical flat benching movement with a power lifting arch? Also, would this exercise be a good replacement for those who have shoulder pain with a typical flat bench movement being the shoulder and pulled back and under the chest in a declined position?

  • Jeremy dont make the joker because you look rediculus. you talk like a profesional when you talk and advice so stick on this and dont make the comedian.

  • Sir you taught that very clearly and no teaches like you in present generation there are so many fitness channels who just do the exercises and showing them but you are only one who explains very clearly about correct way to do. thank you sir i subscribed to your channel and watching other vedios to gain knowledge.
    Thank you very much…. fan of you from India ����

  • Sir Ek baat…decline bench press karte time log apne head ko bench pe rest nahi karte thoda upar uthake rakhte hain ITS WRONG YA RIGHT

  • I hate that you tubers who talk too much instead get to the point directly without wasting time. Because everyone knows these words pleasssssssse. Thank you

  • idk what i do wrong but my wrist always go back… should i restart my process`? starting with 0 weight and right wrists`? @jeff Nippard

  • Hey, I’m a beginner to gym workouts as I have played soccer and mainly do cardio, and don’t have access to a weight rack for squats and bench press, etc. What are some good workouts that target the same areas of a bench press? I’ve looked up videos and have a general idea of what to do, I just wanna know what works for you guys. Thanks!

  • Great video Jeff. So many good things. I might add if there is a sticking point and you flair your elbows too soon it can cause a shoulder issue or injury. I try never to flair my elbows. And just being nit picky…the bar to chest touch area varies do to your arm length and grip width and this is very important to people with longer arms that use a narrow grip. So it greatly varies (as you know but didn’t really explain). I have been benching a bit wrong for decades until I really researched proper technique and my weights suddenly greatly increased. Your video looks honestly very good. I wished it was available 20 years ago. Excellent details, thanks.

  • I know you’re trying to sound more “Boston” and it just comes off stupid, you sound like Abby in Ray Donovan. Settle down, we don’t sound quite like that.. example Biggaaaa then Bigger 2:50

  • Jeet selal brother im lil bit skinny and i wanna gain more weight and im doing workout regularly
    Pls suggest me weekly routine for skinny to be muscular

  • I know I hate when people mention age but I’m 14 eat a shit ton and have the ability to do these and think I’m a Meso I’m fit about 5-9 and 140 pounds but am lacking muscle development what can I do

  • What’s all this huge arch shit? That’s just a cheat move. Work the muscle, not the arch. I started working out in the mid 90s and you would have been laughed at benching like that.

  • Unfortunately, I’ve had hernia repair surgery a couple of years ago.

    So I now am forced to do seated angled dips on a tricep pushdown machine.

  • When you said “you feel more tricep activation on a decline” that’s when I believe everything you say, basically you are God. �� I experience that everytime I do decline thanks for the realization. ��

  • dear sir….. mere chest k left side aur right side ka shape different hai to usko proper shape mai kaise lau…..please help me…

  • By the way just a tip I learned through lifting it helps me if I grip the bar very tight instead of just gripping it try it out it helps me

  • you should make a video on how to get rid of intestinal baggage. ive gained almost 40lb from it this last few years and I really need to get rid of it

  • too be honest this just looks like a decline bench press but on a flat bench? as far as the transformer positioning goes, this really looks uncomfortable.

  • I know this style works for some. And if it does, more power to ya. However I still REALLY don’t care for the whole contortionist arch style. Always makes my back hurt looking at it. I just make sure to try and keep butt and shoulders on the bench as much as possible and feet flat on the floor. But, as I said I know this does work for some and do what works best for you.

  • Yo wtf a strange thing happened to me, we were maxing out ok bench and when I got to my max I lifted it with no struggle at all that my friends were surprised. But then i tried to do it again and i struggled, what does this mean

  • Beats me why people find anything in the gym hard. 1st time I ever benched, felt natural, right grip everything. Same with squats and deadlifts. Just a natural I guess!

  • As a beginner I had so many questions about the bench press…. So many YT videos available on bench pressing, but this is the ONLY video (and your following vid) that has answered all my questions. ��

  • Dear Jeff N. Every body have different ways to explain. But you my friend go far away. With you video.bravo ������ buddy. With you very professional coaching. You answered and helped me to complete to understand how to perform and correct my mistakes.i will buy you book. I am becoming one your followers. God bless you. And happy new year.

  • I feel pain in elbow while I do push-ups for chest. Why do I feel pain.. what happened to elbow??? How to solve such problems?? Please say…

  • Jeet sir… my right bicep looks good and well in shape but my left bicep looks small and in shape too than right… plz give me the salution actually i am right handed person

  • You can literally go from one fitness channel to another for the same topic and get both places saying different things swearing it’s scientific. And that the other way of doing it is wrong. And new lifters wonder why everything is so fucking confusing.

  • Hey! I hope you answer this or somebody who knows more than me. Isn’t 10-15 sets per muscle group little too much volume for one Day? And if so, arent you going to overtrain? Im fairly new to lifting but I have a problem staying out of the gym, i love it too much lol..

  • The thing about all these videos is no matter what you do to slightly change the exercise, it’s all about diet. Idc how well you exercise or effectively perform lifts, if you dont eat right, nothing different will happen

  • Why is it that on YouTube there is always some ass rug telling you not to do certain exercises? Surely not to get attention/views? No. Never. Decline is the best chest activator out there. Hands down 100per cent works. With dumbbells it even better. Please ignore every asshole telling you not to do it.

  • What about females? I don’t want an over all bigger upper chest. In my opinion, I think having a bigger upper chest makes it look like boobs are mis-shaped. I just want to increase my lower chest. what are your thoughts on that? my assumption was to focus on decline chest presses. I will still do regular chest press, but I refuse to do incline chest press. (for aesthetic purposes).

  • Muscle markers really connect on how the muscles work. I pay more attention to my movements now. I’m seeing great results from your exercises. You explain alot better than most personal trainers. Thank you Jeff����������������

  • Very excellent demonstration and with clear tips/instructions, I can respect someone like this who can tell me face to face about good form.

  • Is this relevant for incline as well? I do incline dumb bell press after regular bench press with a barbell and I really notice the difference in my upper chest

  • I understand how this arch/setup can improve how much weight you press. Over 6 weeks I was able to press my 1RM for 4 reps. However, I now think this setup is very drastic for an average lifter. I currently have a herniated disc in my lower back due to trying to arch like this under high loads. The risk/reward just isn’t worth it imo. My life has been significantly effected the last couple of months. I hope anyone reading this considers thinking twice about this setup.

  • This video changed how I benched and helped me get out of a bench press plateau, putting up bigger numbers in just a few weeks. Great video Jeff!

  • Thanx Jeff..Wow..its really good doing them with U…rather than watching U… tummy waz burning B4 i finished 1st set (adding this 2my weekly routine) �� thanx..Ur a legend

  • Good vid scott, i always ‘target’ the lower chest at the end of my chest workout routine (Flat dumbell press/Incline dumbell press/chest cable fly but low)

  • Sir plz create new video fastly I’ll always waiting for your videos you have lots of information about work out plz share your experience don’t be so late sair plz

  • i have been training for 3 years and have opted to do decline exercises to work on mt lagging lower chest. This video was very insightful thankyou ��

  • जीत सर, नमस्ते,
    ह्यूमरस बोन को अगर close करेंगे तो elbow lock हो जायेगी ।
    और आपने बताया था पहले कि chest exercise में elbow lock नही करनी है ।

  • Just realised. I’ve been watching this guy for years and not subscribed because his his vids always come up on what to watch. Subscribed now. Jobs done. Cheers for the great informative vids������️‍♂️

  • Hey man great video. But I have a question. when I arch I tend to have my legs and feets forwards instead of backwards to the bench is that okay or dangerous?

  • seems like you would lose stability for chest gains. also, do you think you get more or faster gains using dumbbell versus barbell?

  • Really enlightening!! Finally, I can place full faith in someone to depend on as far as my workout is concerned. The graphics and the explanations are plain awesome. Won’t be exaggerating when I say that a lot of people are watching this channel to perfect their form when working out. Thanks a lot, Moji!! Look forward to more frequent uploads:)

  • What if that exercise makes your arms more tired than your chest? I have the problem where my arms start to decline a lot faster than my chest making it hard to do that workout

  • Thank you coach,,, for teaching us perfectly….Point to point…..
    ….May ur channel reach upto 1M subscribers…

  • Depends on a person’s anatomy. Long arms, short arms, anterior deltoid attachment points, rotator cuff tightness or flexibility, etc. As such, I no longer perform the flat bench because of the undue stress on the tendons in my shoulders. And yes, my form is as good as I can do. Long arms are the culprit for me.

  • Probably overemphasizing Boston accent for likes and subscriptions… and it totally works haha could care less I love it man your stuff is always awesome.

  • ✍�� Excellent demonstration Champ
    �� 1 �� �� �� �� ⭐️⭐️⭐️⭐️⭐️ Five Star Review❗️Outstanding, thank you so much for sharing. ❤️❤️❤️❤️❤️Love watching���� ���� ���� ����‍��Good Teaching ✅✅✅✅✅One Journey ��������Let’s Make It Count❗️

  • Had a big dude at the gym tell me I shouldn’t be pushing it back towards my face or what not, and that I should be pushing straight up. I have been working on trying to bench this way, or the proper way, and kinda acted oblivious and was like oh shoot thanks man lol

  • I have watched many of your videos, taken notes on form and applied your science based advice with positive results. However, I advise you to keep your videos serious as previous. The use of a “clown” in your videos is ridiculous and a negative turn to your once very informative videos. Stay serious, you will only lose credibility by using a “clown” in your videos.

  • Can anyone help me, I do all the necessary steps for right technique, but I still don’t feel my chest. But if I don’t do full motion and stop 5-7 cm above my chest, I start feeling it. What should I Do?

  • Get high leverage and an advantage in the trading game with fbs. They offer up to 1:3000 leverage. That means you can trade bigger with less.. Join fbs now and participate in their other promotions

  • Thank you.. very useful information �� It would be amazing if you give tips for the female version of the workout (how different it can be )

  • For those who are new to chest and shoulder workouts, a word of warning. If, like me you played a lot of right arm dominate sports growing up, like any racket sports, or throwing sports, you will have a much stronger right side. The problem here is that when you’re doing chest and shoulder exercises your much weaker left side is forced to do as much as your much stronger right side which leaves you very vulnerable to left should injuries, and let me tell you, they will FYL.

    So its far better to focus on your much weaker left side and lift according to its capacity. This will also stop you over developing your right side as it will tend to take over from your weaker left side in shoulder and chest exercises when using a bar. Hopefully this helps prevent massive pain and lopsidedness.

  • If I could ask for some advice, when I bench press (tends to happen more on heavier weights / final reps), I tend to get a really big lower back squeeze that almost hurts, I don’t believe that my arch is that big but when I am lifting heavy I feel my lower back tensing more than I even feel my chest. If there is any advice or technique changeups I should do let me know.

  • i’ve been trying to get my chest to look like the before pic in the thumbnail lol. i dont think its possible. i want my chest to be as small and lean as possible.

  • Shoulder press, Decline bench press inn exercise me mai kabhi v heavy weight nahi use krta hu…..(Body banani hai bhai, bigaarni nahi hai, aur firr Budhaapa v toe kaatna hai achhe se����)

  • Cheers to all the people that disliked this video. you’ve proved how dumb you all are. This guy puts out great content, backed by science. Don’t forget the great edited visuals he gives us. I’m a fan, You got my support.

  • Best channel for everyone. Everything that you need is right here. 5 months gym and I have never needed anyone for advice except him and hard work has already started to reflect. Let’s show our love with more liking and sharing. We don’t get such advice for free from anywhere else.

  • With that arch position you don’t have enough travel to activate all the muscle, you can depress your shoulders without doing that
    Also that ends being something like a decline bench press

  • Jeet bro mera galthi ko sudarahahu apka videos dekker thank u but I have a doubt breathing noes may karnayena ya mouth se kuch log noes se breath kartahai clarity chaiye