Gym adjustable weightlifting workout decline bench press

The decline bench is a type of weightlifting bench that is angled downward, with the head positioned lower than the feet. This angle puts more emphasis on the lower chest muscles, as well as the shoulders and triceps. It is commonly used for exercises such as decline bench press and decline dumbbell flyes.

Here is a sample adjustable weightlifting workout for the decline bench press:

1. Warm-up: Start with 5-10 minutes of light cardio, such as jogging or cycling, to get your blood flowing and warm up your muscles.

2. Decline Bench Press: Set the decline bench to your desired angle (typically between 15-30 degrees). Start with a weight that you can comfortably lift for 8-10 reps. Perform 3 sets of 8-10 reps, resting for 60-90 seconds between sets. Increase the weight slightly for each set if possible.

3. Incline Dumbbell Flyes: Adjust the bench to an incline position (around 30-45 degrees). Hold a pair of dumbbells with your palms facing each other and arms extended. Lower the dumbbells out to the sides in a controlled motion, feeling a stretch in your chest. Bring the dumbbells back up to the starting position. Perform 3 sets of 10-12 reps, resting for 60-90 seconds between sets.

4. Close-Grip Decline Bench Press: Adjust the bench to the decline position again. Place your hands on the barbell with a narrower grip than the regular bench press, about shoulder-width apart. Lower the barbell to your lower chest, keeping your elbows close to your body. Push the barbell back up to the starting position. Perform 3 sets of 8-10 reps, resting for 60-90 seconds between sets.

5. Decline Dumbbell Pullovers: Lie on the decline bench with your head towards the floor. Hold a dumbbell with both hands and extend your arms straight above your chest. Keeping your arms straight, lower the dumbbell behind your head until you feel a stretch in your chest and shoulders. Bring the dumbbell back up to the starting position. Perform 3 sets of 10-12 reps, resting for 60-90 seconds between sets.

6. Tricep Dips: Use a dip station or parallel bars for this exercise. Lower your body by bending your elbows until your upper arms are parallel to the floor. Push yourself back up to the starting position. Perform 3 sets of 10-12 reps, resting for 60-90 seconds between sets.

Remember to adjust the weight and repetitions based on your fitness level and goals. It's important to maintain proper form throughout each exercise to prevent injury and maximize results.