Decline Triceps Press - Instructions, Variations & Alternatives

Muscles involved

• Triceps

• Deltoids
• Pectorals

Also known as

• Decline Close Grip Chest Press

How to perform

Decline Triceps Press - Starting position

Decline Triceps Press - Muscle Under Tension

1. Set up & Starting position (lying, or standing with cable machine)
   Lie on a decline bench set to 15 to 30 degrees angle, secure your feet at the end of the bench. Grab the weights and place your arms straight out over your chest with a neutral grip (hands parallel, palms facing each other) shoulder width apart. Retract scapula and tuck your shoulders down and back.

2. Eccentric phase
   Bend your arms, keeping your elbows close to your chest, and lower the weights towards your rib cage.

3. Isometric hold (optional) - Pause at the bottom and breathe in deeply.

4. Concentric phase
   Exhale as you straighten your arms. Concentrate on the triceps contraction and return to the starting position with your arms extended over your chest. Repeat.

Exercise Alternatives

• Triceps Press
• Triceps Push Up
• Incline Triceps Push Up
• Triceps Dip
• Chest Dip