Underhand Bodyweight Decline Press on Situp Bench
Bodyweight underhand decline press that emphasizes the upper chest and biceps.
ChestBeginnerStrengthPress
At a glance
| Muscles worked | Primary: chest. Secondary: biceps, shoulders |
|---|---|
| Muscle group | Chest |
| Difficulty | Beginner |
| Type | Strength · Press |
| Sets & reps | 3 sets × 10-15 reps |
| Estimated calories burned | ~4 kcal |
How to do it
- Lie on the decline sit-up bench with an underhand hand position.
- Perform a controlled pressing motion.
- Lower and press with good form.
- Keep the core engaged.
- Repeat for desired reps.
Equipment
- Sit-up Bench
Coaching tips
Benefits
Bodyweight underhand decline press that emphasizes the upper chest and biceps.
Common mistakes
Avoid letting the shoulders collapse or losing core tension.
Make it harder
Slow the tempo or increase range.
Make it easier
Reduce the range of motion.
Breathing
Exhale as you press, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.