Decline Bench Press: Chest Exercise
Decline Bench Press:
Optimal Lower Pectoral and Triceps Enhancement!
Ready to Achieve Balanced Pectoral Development and Triceps Enhancement?
Are you seeking to enhance both your pectoral symmetry and triceps strength to push heavier weights? The Bench Press, a foundational barbell exercise, involves lying on a bench and pressing the weight from chest to overhead. It engages three key muscle groups: the pectorals (major and minor), anterior deltoids, and triceps brachii. In this discussion, we'll focus on maximizing growth and development in the lower pectoral muscles through the Decline Bench Press.
The decline bench press, a variation of the traditional bench press, involves performing the exercise on a decline bench. This adjustment reduces the weight lifted while still targeting the chest and anterior deltoids, placing greater emphasis on the triceps brachii and lower pectoral muscles. Performing the decline bench press demands superior balance and coordination between the upper and lower extremities compared to the flat bench press.
Typically utilized as a concluding exercise on chest or shoulder days, or even both following regular Bench Presses, the decline bench press follows a technique similar to that of the classic bench press, albeit with some variations.
How To Do Decline Chest Press
Execution of the exercise is done by following steps:
1. If available, use a decline bench with an angle between 30°-45° from horizontal to perform this exercise. If no such equipment is open, you can use the flat bar and get your hands on something like a sturdy box that provides an appropriate height to make a decline angle between 30° to 45°.
2. Inflate your lungs and take a deep breath as you lie on the bench with your head, upper back and buttocks in contact with it. Also, place hands slightly wider than shoulder-width apart on the barbell from which the barbell is suspended over you.
3. Lift the weight off the rack or floor by straightening your arms in a thrust motion.
4. Keep elbows at the same level as shoulders and lower the bar down on either side of your chest (across upper-lats) with elbows slightly bent.
5. Lower weight until just above your nipples or slightly below that range, providing maximum contraction with a minor strain on your shoulder joint.
6. Push the weight up using the same path in reverse order and lockout at the top with full contraction of chest and triceps. Exhale while pushing the weight up and inhale while returning on its original path back to the starting position.
7. As you lift the bar, provide just enough thrust from hips so that thighs, glutes and trunk are not involved in the exercise.
8. Keep your feet firmly planted on the floor throughout the entire range of motion.
9. During the negative phase of the movement, do not bounce off the weight from the bottom position; instead, control it all way down with reasonable control on the eccentric phase to maximize the muscular growth stimulus provided by this exercise.
10. Proper alignment is essential while performing this exercise so that stress is equally distributed on anterior, medial and posterior aspects of your chest.
Proper Form & Angle of Bench for Decline Bench Press
The angle of the bench affects the degree of involvement of the pectorals (higher at larger angles) and the position in which force is applied to the bar. A study showed that when using a wide grip, a rise of 135° (where elbows are pointed outwards) was optimal for maximal strength; with narrow grips (where the elbows are pointed more forwards), optimal angles were between 125° and 140° (where maximal pectoral involvement was demonstrated). When using a close grip, actually performing the bench press on an incline caused greater activation of the clavicular head than performing it on flat or decline; however, when tested for transference in powerlifting exercises, the incline press had a poor transfer to squat and deadlift strength; it was demonstrated that horizontal pressing increased vertical pressing strength more, due to similarity of movement.
Decline Bench Press: Targeted Muscles
The decline bench press works out the same muscles as in any other form of Bench Press, with greater emphasis on your shoulder, triceps and lower pectoral muscles. The primary muscles worked while doing decline bench press are the Upper Pectoralis Major (sternal head), Clavicular Head Of Pectoralis Major, Anterior Deltoid, Triceps Brachii.
How often to perform Decline Bench Press
Decline Bench Press can be performed with barbells or dumbbells. Both are recommended at least twice a week. The key is to increase the weight progressively to bring about a change in your body.
Number of sets/reps for Decline Bench Press
Moderate to High Number of sets/reps - 8-12 reps. Low repetitions will be used for mass building purposes, while higher rep ranges are employed for muscle endurance.
Tips when performing the decline bench press
The bench should slope downwards to around 30 degrees to provide adequate resistance for growth without placing too much stress on the shoulder. It's unnecessary to use a wide grip; shoulder-width apart is more than sufficient. When you lower the bar, make sure it touches your chest first before pressing back up again. Also, make sure you breathe out when pushing up. This ensures that your chest muscles have the proper support from your diaphragm during each rep.
Breathing is essential when performing a bench press. Proper breathing helps stabilize the entire body and hence creates a more stable environment for it to work in, which is especially advantageous when attempting to press a heavyweight. The key in breathing while performing a bench press is to inhale when lowering the bar towards your chest and exhale when pushing up. Doing so will help you avoid letting air escape from your lungs by keeping them inflated throughout the exercise. If you have problems with this, try lying on a flat bench or incline instead of the decline bench press as your body would be less inclined to move up and down as much, making it easier to concentrate on breathing correctly.
Decline Bench Press Benefits
There's a reason this exercise works so well: It targets multiple muscle groups at once and does so with a degree of isolation not found in other activities. Although the bench press is still generally considered an upper-body movement – it focuses on three major muscle groups – they all work together to help you lift heavyweights. A decline bench press can help you break through a sticking point and build strength for a powerlifting career. Gains in strength comes form new neural connections that allow you to recruit more muscle fibers during training. If your bench press stalls, add the decline bench press to one of your weekly workouts and see if it helps.
Comfortable, durable, graphic tees for weightlifters. Up to size 5XL!
