[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"catalog-machine-decline-bench-press-station":3},{"id":4,"name":5,"slug":6,"description":7,"photoUrl":8,"photoUrls":9,"videoUrls":10,"manufacturerProfileEligible":11,"categories":12,"category":15,"exercises":31,"createdAt":89,"updatedAt":90},"a9550a6e-b376-56c0-b493-558a6d817b27","Decline Bench Press Station","decline-bench-press-station","A bench set at a downward angle with leg anchors, designed to target the lower chest under heavy barbell or dumbbell loads.","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fmachine-templates\u002Fdecline-bench-press-station\u002Fimages\u002Fdecline-bench-press-station_1.webp",[8],null,false,[13,19,25],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},"486810a7-2527-5a1d-99e9-006b3c11c0ae","chest","Chest",10,"routine.filters.chest",{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},"03894aa2-313e-50e4-a191-65297f60ab25","shoulders","Shoulders",30,"routine.filters.shoulders",{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},"d14e1b7e-f0cf-5b4d-a65e-027a5a882715","triceps","Triceps",50,"routine.filters.triceps",[32,56,73],{"id":33,"slug":34,"imageUrl":35,"name":36,"description":37,"popularity":38,"aliases":39,"localeName":10,"isCompound":40,"loggingTypes":41,"createdByUserId":10,"isFavorited":11,"primaryCategory":43,"categories":44,"videos":48,"lastSessionSets":53,"createdAt":54,"updatedAt":55},"961f3864-0336-54be-b4c8-42185b5e94c5","barbell-decline-bench-press","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fbarbell-decline-bench-press\u002Fimages\u002Fbarbell-decline-bench-press_1.webp","Barbell Decline Bench Press","Secure your legs in the decline bench and position your eyes slightly behind the racked bar. Grip the bar evenly, set your upper back against the pad, and unrack with a spotter when possible. Lower the bar under control toward the lower chest while keeping your wrists over your elbows and your forearms close to vertical. Press up and slightly back to the start without bouncing the bar or lifting your hips. Use the rack's safety arms where available; the decline changes the pressing angle, but it does not require an extreme arch or unusually wide grip.",40,"lower chest",true,[42],"weight_reps",{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[45,46,47],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[49],{"locale":50,"url":51,"displayOrder":52,"uploadedByUserId":10},"en","https:\u002F\u002Fliftag-media-997916278530-eu-central-1-an.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fbarbell-decline-bench-press\u002Fvideos\u002F20260707T144253Z\u002Fmaster.m3u8",0,[],"2026-05-09T00:28:06.835+00:00","2026-08-07T11:03:38.189+00:00",{"id":57,"slug":58,"imageUrl":59,"name":60,"description":61,"popularity":38,"aliases":62,"localeName":10,"isCompound":40,"loggingTypes":63,"createdByUserId":10,"isFavorited":11,"primaryCategory":64,"categories":65,"videos":69,"lastSessionSets":70,"createdAt":71,"updatedAt":72},"92422601-cade-5862-98ec-82f0148055e9","decline-dumbbell-press","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fdecline-dumbbell-press\u002Fimages\u002Fdecline-dumbbell-press_1.webp","Decline Dumbbell Press","Secure your legs on the decline bench before settling back with a dumbbell in each hand; use a partner for handoffs if the setup is awkward. Start with the weights beside the lower chest, forearms roughly vertical, and shoulder blades supported by the pad. Press the dumbbells up until your arms are extended, then lower them under control without forcing a depth your shoulders cannot manage. Keep your wrists stacked and do not collide the weights overhead. Choose loads you can return safely to the floor or to a partner after the final repetition.","db lower chest",[42],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[66,67,68],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[],[],"2026-05-09T00:28:06.843+00:00","2026-08-07T11:03:38.200+00:00",{"id":74,"slug":75,"imageUrl":76,"name":77,"description":78,"popularity":79,"aliases":62,"localeName":10,"isCompound":11,"loggingTypes":80,"createdByUserId":10,"isFavorited":11,"primaryCategory":81,"categories":82,"videos":85,"lastSessionSets":86,"createdAt":87,"updatedAt":88},"e0cc462e-f4e4-51bf-8da8-38a171138b8a","decline-dumbbell-fly","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fdecline-dumbbell-fly\u002Fimages\u002Fdecline-dumbbell-fly_1.webp","Decline Dumbbell Fly","Secure your legs on the decline bench and settle back with the dumbbells above your chest, palms facing each other. Keep a soft, fixed bend in your elbows as you open your arms in a wide arc. Lower only until you feel a controlled chest stretch without the shoulders rolling forward, then bring the weights back over the chest along the same path. Keep your wrists neutral and avoid turning the movement into a press. Use modest loads and arrange a safe handoff or finish, since the decline position makes handling dumbbells less convenient.",35,[42],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[83,84],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[],[],"2026-05-09T00:28:06.850+00:00","2026-08-07T11:03:38.214+00:00","2026-05-09T00:28:07.639+00:00","2026-06-05T00:31:50.293+00:00"]