Strength

Med Ball Decline Bench Press

The Med Ball Decline Bench Press is an effective workout for boosting upper body strength, improving coordination, and building muscle mass. Using a medicine ball adds resistance and enhances grip strength.
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Med Ball Decline Bench Press instructions
Step-by-step instructions
1
Sit on the end of a decline bench, holding a med ball with both hands against your chest.
2
Lie back onto the bench, ensuring your body inclines downwards and your feet are securely hooked under the pads.
3
With your arms bent, hold the med ball above your chest, keeping your elbows at about a 90-degree angle.
4
Slowly press the med ball straight up until your arms are fully extended, keeping the ball over your chest.
5
Bring the med ball back down to your chest in a controlled motion and repeat for the desired number of reps.
Sit on the end of a decline bench, holding a med ball with both hands against your chest.
Lie back onto the bench, ensuring your body inclines downwards and your feet are securely hooked under the pads.
With your arms bent, hold the med ball above your chest, keeping your elbows at about a 90-degree angle.
Slowly press the med ball straight up until your arms are fully extended, keeping the ball over your chest.
Bring the med ball back down to your chest in a controlled motion and repeat for the desired number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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