How to do it · start and finish
Left is the start. Right is the finish. Match the shape, then add load.
Push
Decline Press
Lower-chest bias. Useful, not mandatory. Skip if the decline bench is a circus.
intermediateCult Gym floor
Chest · Triceps · Barbell, Bench
How to handle weight
First working set at RPE 7 — two clean reps left. Hit the top of the range with two in reserve? Add 2.5 kg on a bar, or 1–2 kg per dumbbell, next session. Miss the bottom of the range? Drop 5–10% and own the reps.
Usual programming
3 × 6–10 as a second press.
Caution
Stop if the front of the shoulder pinches. Elbows about 45°, not a T. Do not bounce the bar or bells off the chest. Unrack over the chest, not the face.
Setup
Secure legs, unrack over the lower chest.
Cues
- Touch lower chest
- Keep the neck packed
- Control the bounce
Common mistakes
- Too much arch
- Unracking into the throat
- Ego load
Home swap
Weighted dip
