To recap, here are the step-by-step directions:
- Adjust the decline bench so you can reach the bar
- Lay back and grab the bar (watch your head so you don’t bump the bar)
- Lift the bar off the rack at arm’s length
- Lower the bar so it touches your sternum just below your chest
- Press the weight back up until your arms are near full extension
How do I perform a proper decline bench press?
Secure your legs at the end of the decline bench and slowly lay down on the bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it directly above you with your arms locked. The arms should be perpendicular to the floor.
What is the ideal declination angle for bench press?
For decline bench press, you will have to set your bench in a decline position. There is no such ideal declination angle but you should keep between 15 to 30 degrees. When you exercise on a downward slope, your lower pectoral muscles get activated to push the weights away from your body.
What is the difference between an incline bench and decline bench?
While an incline bench works primarily the upper chest (cyan and blue). And a decline bench press targets the lower chest (yellow and red). An easy trick to remember this is to simply look at the angle of your extended arm in relation to your body. Where your arm intersects your body is the area of the chest targeted by that angle of bench press.
What is the best substitute for decline bench press?
This is a great alternative for people who do not have most of the equipment you need for decline bench press such as squat rack, barbell, adjustable bench, etc. All you need is a flat bench and a dumbbell of your choice.
How do I adjust my exercise bench?
0:171:06How To Adjust A Workout Bench - YouTubeYouTubeStart of suggested clipEnd of suggested clipYou might want to bring it all the way up or something like a shoulder press and then the other halfMoreYou might want to bring it all the way up or something like a shoulder press and then the other half of the adjustable base is going to be the lower half for your seat. You can adjust the top.
What angle should my decline bench press be?
15 to 30 degreesIn a decline bench press, the bench is set to 15 to 30 degrees on a decline. This angle places your upper body on a downward slope, which activates the lower pectoral muscles as you push weights away from your body. When part of a complete chest routine, decline bench presses can help your pecs look more defined.
Where should your feet be on a decline bench?
0:000:45Decline Barbell Bench Press - Chest Exercise - YouTubeYouTubeStart of suggested clipEnd of suggested clipPlace your feet firmly under the leg brace of a decline bench.MorePlace your feet firmly under the leg brace of a decline bench.
Should you arch your back on decline bench?
Keeping your shoulder blades down and pinched, your elbows tucked, your lower back slightly arched, and your butt on the bench, push against the bar to get it off your chest.
Where should decline bench touch your chest?
0:312:03How To: Barbell Decline Bench Press - YouTubeYouTubeStart of suggested clipEnd of suggested clipAnd aim for that every time. Keep your wrist straight and they bring the bar down. And you'll seeMoreAnd aim for that every time. Keep your wrist straight and they bring the bar down. And you'll see it's hitting pretty much like the lower part of my chest closer to the nipple area.
How do I set my bench to 30 degrees?
0:051:3230-Degree Incline Dumbbell Bench Press - YouTubeYouTubeStart of suggested clipEnd of suggested clipWith this exercise we also want about a 45 degree angle between your elbow and your torso. And likeMoreWith this exercise we also want about a 45 degree angle between your elbow and your torso. And like a lot of our pressing. And rowing variations. We don't want the elbow to travel behind the body.
Is decline bench worth doing?
Decline Bench Press Using a decline bench to target your lower pecs is pretty much useless unless you are very lean and are a competitive bodybuilder. The shape of your pec is largely genetic. You're better off getting strong on a flat bench and losing some body fat than doing this move.
What muscle does decline bench work?
Decline bench presses work your pectoralis major muscles, or pecs. The pectoralis major, the large muscle of your chest, consists of two divisions, an upper and a lower head. The upper portion is called the clavicular head and runs from the collarbone to the upper arm bone.
Is incline or decline better for chest?
Based on this study, the decline bench press is superior to the incline when it comes to working the whole pec. Additionally, the decline is equal, or perhaps a tad superior (when you take into consideration the greater stimulation on the eccentric part of the movement) to building the upper part of the pec.
Should you keep your back flat when bench pressing?
The classic way to bench press for bodybuilders: Keep your shoulders back and chest up with your spine neutral. Keep your lower back and butt down on the bench with your feet planted to create leg drive.
Why do people arch their back when bench pressing?
Benching with an arch can help you pull your shoulders back and down more in your starting position keeping your shoulders in that position during the lift. This will help keep your shoulders from moving out of position as you bring the bar down thus reducing your risk of injury.
What are the benefits of decline bench press?
The 6 main benefits of the decline bench press include:Increased Activation of Lower Pecs.Tricep Activation.Reduced Stress on Back.Reduced Stress on Shoulders.Ability to Lift More Weight.Strength Transfer to Arched Benching.
Is 45 degrees good for incline bench?
Targeting the upper and lower pectoralis major, anterior deltoid and lateral triceps brachii, the researchers' observations led them to conclude that an incline of 30 or 45 degrees is optimal.
Are decline bench press effective?
Decline Bench Press Using a decline bench to target your lower pecs is pretty much useless unless you are very lean and are a competitive bodybuilder. The shape of your pec is largely genetic. You're better off getting strong on a flat bench and losing some body fat than doing this move.
What angle should bench be for shoulder press?
Make sure the back of the bench is set at a 90-degree angle. Once you're seated, rest one dumbbell on each thigh. Sit with your lower back firmly against the back of the bench. Keep your shoulders and back as straight as possible.
Is 15 degrees good for incline bench?
Make sure the bench is adjusted to between 15 and 30 degrees on an incline. Anything higher than 30 degrees mainly works the anterior deltoids (shoulders). Your grip should be where your elbows make a 90-degree angle.
Why do you use a decline bench?
As we’ve covered so far, the main benefit of the decline bench is that it allows you to focus your workouts on growing your lower chest. So it’s great for bodybuilders or anyone trying to create an aesthetic physique.
What Is A Decline Bench Press?
A decline bench press is a chest exercise performed while laying on a bench that is angled downward. There are some bench presses specifically designed for this exercise. But you can also use a stand-alone decline bench.
What is incline push up?
Lastly, incline push-ups are a decline bench press alternative you can do if you don’t have a dip station. Don’t let the incline in the name fool you! This exercise actually targets your lower chest like a decline bench.
What muscles does the decline bench press work?
As with any chest press exercise, the decline bench press primarily works your pectorals. These are the large muscles of the chest.
What color is the decline angle?
The decline angle works the lower part shaded in red and yellow.
What exercise is good for chest?
Everyone is familiar with the traditional flat bench press exercise for building your chest. And many weight lifters combine it with an incline bench press variation to hit their chest from another angle.
Why does the downward angle feel foreign?
Also, the downward angle feels foreign at first because it uses different stabilizer muscles. But this helps you develop more balance and coordination with practice.
Why do decline benches increase weight?
More weight. Because of the angle and positing of the decline bench, you’re able to safely increase the weight that you perform the exercise with. In turn, this increase in resistance will shock and stimulate the larger fibres of the pectorals respectively and as a result, this will stimulate them to grow over time.
What is decline bench press?
The decline bench press is an effective flat bench alternative that will change the angle and tension placed on the chest; increasing the likelihood of new stimulus to the working muscle and therefore also increasing the chances of muscle growth.
What are the benefits compared to a flat bench press?
For those looking to make an aesthetic improvement to their chest, this will do very little to your chest and instead, it will shift the tension from your chest to your lower back and could also increase the likelihood of an injury. Due to the lowered positioning of the decline barbell bench press; the ability to lift and arch your back is eradicated and therefore there is less potential stress placed on the back, creating a safer lifting experience.
What is the best exercise for chest?
When looking to develop that overall rounded, well-shaped chest area; the first exercise people will refer to is the Flat Barbell Bench Press, and rightly so! The flat barbell bench press is a beneficial staple chest movement for those looking to build size, strength or power in the upper body region. However, all too often; variations of this movement are ignored in the gym in favour of the flat bench!
Why is the decline barbell bench press safer?
Due to the lowered positioning of the decline barbell bench press; the ability to lift and arch your back is eradicated and therefore there is less potential stress placed on the back, creating a safer lifting experience.
How to keep feet in place on bench?
Your feet should be placed under the support at the end of the bench to help keep them in place. Apply a grip that suits you best (preference is key, but most apply a medium width), whilst keeping your body straight and controlled. Un-rack the barbell and position the bar just above your chest.
How to get a good workout on a bench?
Secure your feet at the end of the bench. Lie down with your eyes under the barbell. Grip the bar with your palms facing forward, arms slightly wider than shoulder-width apart. Straighten your arms to lift the barbell from the rack. Move it over your shoulders, locking your elbows.
How to do a decline bench?
Secure your legs at the end of the decline bench and slowly lay down on the bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it directly above you with your arms locked. The arms should be perpendicular to the floor. This will be your starting position. In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack. As you breathe in, come down slowly until you feel the bar on your lower chest.
Why do people use decline bench instead of flat bench?
In fact, many champion such as Dorian Yates and Jay Cutler use decline instead of flat bench because of all the shoulder problems that are suspected to be related to doing flat bench so much. You can watch their respective videos and see this for yourself.
How to protect rotator cuff?
In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack. As you breathe in, come down slowly until you feel the bar on your lower chest. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles.
What is the first exercise that comes to mind when I say chest training?
Quick, name the first exercise that comes to mind when I say chest training. The majority of you would say the obvious answer which is the barbell bench press. If any of you said Decline Bench Press it is only because it is in the title of the article.
Is flat bench press the best chest exercise?
In all seriousness, the flat bench press is the most popular che st exercise out there. It actually could be the most popular exercise overall. Just because it is the most popular in gyms all over the world does not mean it is necessarily the best. If you have not tried the decline version yet, then please continue reading. What follows could help you achieve major strength gains and muscle growth in the pecs.
Do decline bench presses have a spotter?
Always make sure you have a spotter when you do decline bench presses. Also do NOT use what is known as a false grip where the thumb is wrapped around with the fingers. If the bar slips, it is game over. Use a regular grip on the bar.
What is decline bench press?
The decline bench press targets your lower chest. Image Credit: AzmanJaka/E+/GettyImages. There's no doubt that the bench press is a legendary exercise, but even the most fabled legends aren't perfect. After 50 years of gym dominance — and verifiable benefits for building strength and sculpting the pecs — the barbell bench press isn't going ...
Why do people use the decline bench press?
Bench press die-hards invented the decline bench press for a reason, and that reason is that they wanted a more intense focus on stimulating the chest muscles. Though the jury is still out on whether the decline press is conclusively better than the flat bench in that regard, some may experience more stimulation — especially in the lower chest — due to the exercise's greater range of motion.
What muscles do bench presses activate?
The bench press activates the front shoulder muscles known as the anterior deltoids as synergists, or muscles that help other muscles complete a movement, but a declined angle may reduce the focus on the delts. Advertisement.
Why do bench presses work?
The biceps muscles on the front of your upper arms work as stabilizers during the movement. Bench press die-hards invented the decline bench press for a reason, and that reason is that they wanted a more intense focus on stimulating the chest muscles. Though the jury is still out on whether the decline press is conclusively better than ...
How to improve physical performance?
To maximize physical performance, include incline, flat and decline bench presses in your training routine. As an added bonus, varying this exercise can reduce overall stress through your shoulders, elbows and wrists as each one targets chest and arm muscles a little differently.
Which muscle is engaged in the flat and decline positions?
Both offer similar overall engagement of the clavicular head of the chest (the upper pecs), but the flat and decline positions recruit the sternocostal head muscles (the lower pecs) a bit more than the incline press, according to a June 2017 study published by Journal of Human Kinetics.
Is the decline bench press going anywhere?
After 50 years of gym dominance — and verifiable benefits for building strength and sculpting the pecs — the barbell bench press isn't going anywhere, but it's worth a nuanced view. Video of the Day. Like a flat bench, a decline bench press has the potential to build both upper body power and muscle, but it doesn't recruit key shoulder muscles ...