While the bench press is sport specific to powerlifting and some strongman sports, the decline variation is an angle that doesn’t match the angle done in competition. On the other hand, individual dumbbells let you rotate your wrists. You can use this non-foot secured set up with lighter loads if you do not have access to a proper decline bench, but do so with caution. On the other hand, decline bench press is when the bench is positioned at a decline. To work the lower regions of the pectoralis muscles, you would want to set the handles from the low position, crossing them over on an upwards angle (so that they hands move from low to high). The decline bench press uses a 30-degree decline. Like most resistance training, be sure to get medical clearance from your doctor and/or trained health professional prior to starting a training program. That said, the decline bench press is not a replacement for the flat bench press if you are looking for direct application to strength sports (powerlifting). In addition to lower pecs, this exercise also uses the: During the upward phase of a decline bench press, the lower pecs work to extend the arm. The decline bench press has been shown to target the lower pectoralis muscle fibers greater than the flat and incline bench press, making it a key exercise to bring up a lagging lower chest. Each completed a total of six reps at 0, 30, 45, and -15 degree angles. Niko49ers. Additionally, decreased shoulder stress in the decline bench press could make this a good pressing alternative for lifters who would like to bench press however cannot often handle the discomfort of flat and/or incline bench presses. The decline bench press can be beneficial if someone is looking to increase overall pressing and chest development, as it can help to increase muscle activation in the lower regions of the chest muscles. Step 4: Once you have assumed a deep and stretched position in the bottom of the decline bench press, press the weight back up to the locked out position, and repeat. Many famous bodybuilding pros like Jay Cutler or even Ronnie Coleman swear by the decline bench press and include it in their lifting routines. When size, shape, and symmetry is the goal, selecting exercises that expose a muscle to a wide variety of angles can help to increase muscle activation, stimulate new muscle growth, and develop a more well-rounded and balanced chest muscle. Because the angle of your arms is lower relative to your torso than in a standard bench press, the decline bench press primarily targets the lower part of your chest, or pectoral, muscles. The purpose of the decline bench press is to work the lower pecs. Getting a good decline bench press angle Popular with bodybuilders like Ronnie Coleman, decline bench is best done on an actual decline bench. The Decline Bench Press differs from the traditional Bench Press in that the bench has been lowered—or "declined"—to a lower angle, typically between 15 … Then, when you lower the barbell to your chest, it’ll naturally land near the bottom of your pecs. It looks like it's about 30, but maybe slightly less. This is a great way to develop decline pressing capacities before advancing into the decline bench press and/or if you do not have access to a decline bench (however you can look above to see the flat bench press with hip bridge solution). To reduce your risk for injury, rest your chest and shoulders the day after you do bench presses. How Much Weight Should You Be Lifting at the Gym? Learn how muscles are made, which foods fuel a strong body, and how to get started. Why You Shouldn’t Go Full Throttle, Fitness 2020: ‘Hanging’ and Other Trends to Look For, How a Major Workout Can Tire Both Your Muscles and Mind. With that said, if you are experiencing pain while bench pressing, be sure to first review your. Exercise can absolutely optimize our cognition and sharpen our brain, but as with…. This dip variation was named after the late Vince Gironda, a professional bodybuilder  and trainer, in the 1940-60s, mostly well known for his large slabs of chest muscles (in which he often was against using flat bench presses for optimal chest development), and the quote, “Bodybuilding is 85% nutrition.”. Your upper body is on an upward slope. Lie down with your eyes under the barbell. Get all of your questions answered here. In a decline bench press, the bench is set to 15 to 30 degrees on a decline. 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. Below are two (2) decline bench press variations that can be used by coaches and athletes to keep training varied and progressive. Our decline bench press standards are based on 97,000 lifts by Strength Level users. The anterior deltoid, however, is the least active in the decline press when compared to the flat and incline versions, which could be beneficial for lifters looking to minimize shoulder stress. Additionally, decreased shoulder stress in the decline bench press could make this a good pressing alternative for lifters who would like to bench press however cannot often handle the discomfort of flat and/or incline bench presses. The following table shows what muscles are worked most during the different bench press angles: The decline bench press targets your lower pectoral muscles. Additionally, caution should be used when racking and unracking weights, as well as getting into position (such as with dumbbells), as this exercise can result in injury if caution and/or spotters are not used. Work a different muscle group instead. Incline Dumbbell Bench Press Compared to other types of bench presses, the decline version is less stressful on the back and shoulders. Dive in on the details here. All rights reserved. The decline and incline bench press both target the chest, shoulders, and arms. 30 degrees may seem like a very small angle, but it is proper incline bench press form for placing the strain on your upper pecs and … Interestingly, the bench can be set between 15 to 45 degrees in the decline position. Note, that this exercise can also be done with a barbell. Since your upper body is horizontal, your upper and lower pecs are equally activated. If you’re new to bench presses, you may want to try with incline or flat bench presses first. Join the BarBend Newsletter for everything you need to get stronger. This increases activation in different muscles, which allows for more variety. We talked to pros for…. That said, training the decline bench press, as opposed to just training the flat bench press, allows a lifter to take advantage of developing the chest muscles from various angles, working with heavier loads, and decreasing potential strain on the shoulders from constant flat and incline benching. You should feel the muscles of the lower chest being used. However, in an incline bench press, the bench is set to 15 to 30 degrees on an incline. The bench is still at an angle but this time your head is lower than your torso. Utilizing the same form described above, the only difference here is you’ll be performing your dumbbell bench press on a flat bench. A new study from Italy found that listening to high tempo music during exercise can distract you and make your workouts seem less challenging…, Each year, millions of people set New Year’s resolutions aimed at getting fit and exercising more. In this article, we’ll cover the benefits and drawbacks of the decline bench press as well as tips for doing this exercise safely. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. Due to the decline angle, the decline bench press shifts the weight load to your lower pectoral region, therefore alleviating some of the back and shoulder stress common with the flat and incline positions. In comparison to barbell bench presses, the dumbbell version produces more activity in the pecs and biceps. The flat bench and/or floor press can both be done with a slight hip bridge to vary the angle at which the press is done, matching that of a standard decline bench press (- 15% of a decline). It’s best to do this exercise with a spotter. And trainers say it's about time you put it to work in your exercise routine.While the flat bench press is perfectly level to the ground and With that said, if you are experiencing pain while bench pressing, be sure to first review your bench pressing technique, and seek clearance from a trained professional. This can make the move more challenging. 08-29-2010, 07:46 PM #2. Operation Fit Titts! Based on this study, the decline bench press is superior to the incline when it comes to working the whole pec. For some lifters, the decline bench press can be used to increase loading on the chest muscles while limiting the abilities of the anterior shoulder to get involved in the press, which may help to minimize any unwanted shoulder stress in training. Cables can increase time under tension and allow for slightly greater individualization of angles to fit the needs and comfort of the lifter. Additionally, please note that if you do not have access to a proper decline bench press, you should proceed with caution if you are to use the non-foot secured set up (in the pictures below). The decline bench press is a bench press movement that targets the chest and triceps, however with greater emphasis on various angles and regions of those muscle groups. Decline bench press places greater emphasis on growing the sternal head or lower head of the pectoralis major. The overhead press works so many muscles in your upper body and helps stabilize muscles and movements that use your shoulders. Lifting at a declining angle stimulates muscle fiber to a greater degree than flat … Incline Dumbbell Chest Press. If you’re really looking for an exercise similar to the decline bench press, the decline fly … This is because your muscles don’t need to stabilize to keep the weight even. In the downward phase when bringing the weights back toward you, the lower pecs and anterior deltoid work to flex the arm. While the flat bench press is parallel to the floor. The decline bench press can be an effective exercise to improve the development of your lower pecs. The decline bench press is an excellent exercise for strengthening your lower chest muscles. Inhale and slowly lower the barbell until it touches your mid-chest, keeping your elbows 45 degrees from your body. The incline bench press offers a range of angles, from about 30 to 75 degrees, that tailor to different needs and comfort levels. Note, that the decline bench press may be more limited in terms of direct variations when compared with the flat bench press, however the alternatives (next section) are slightly more expensive. Return the barbell to the rack. All angles of the bench press recruit chest and shoulders. Another bench press alternative is the flat bench press. Additionally, this exercise may decrease strain on the shoulders when compared to the incline flye, making it potentially more beneficial if shoulder stress is an issue in the flye (however that could also suggest you are not performing the chest flye correctly). You can vary the amount of wrist pronation and supination based on preference. BarBend is the Official Media Partner of USA Weightlifting. Bench/dumbbell press forms the primary movement for chest development. That’s the one you often see people doing sit ups on. The decline bench press can be done with dumbbells to increase unilateral development of the lower pectorals and enhance muscle activation (due to increase stability demands, angular changes from wrist pronation/supination, and increases range of motion). The flat bench and/or floor press can both be done with a slight hip bridge to vary the angle at which the press is done, matching that of a standard decline bench press (- 15% of a decline… What You Should Know About Building Muscle Mass and Tone, Pre-Workout Nutrition: What to Eat Before a Workout, Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, How High Energy Music Can Make Your Workout More Effective, Trying a New Workout in the New Year? Step 2: Set your shoulder blades together and keep the chest up, similarly to the back tension in the flat and incline bench press. The decline bench press is a pressing exercise that may or may not find its way into your training routine. . Our website services, content, and products are for informational purposes only. If you’re new to strength training or you’re recovering from an injury, talk to a personal trainer. This angle places your upper body on a downward slope, which activates the … Exercises: The lower chest. You can increase the weight as you get used to the downward slope. This angle may feel awkward for some people. High amounts of pressing (often due to poor technique or excessive loading) can create shoulder discomfort and/or injury. #fittitts #chestworkout #underboobtattoo #fitness #chickswithmuscle #girlswholift #declinebench #bodybuildingmotivation #bodypositive #fitmom #pov #supportmilitarymuscle #armystrong #dopemilitary #curvesandcombatboots #strongwomen #chesticles #pyt #afrofitness #ebonyfitness, A post shared by Tiffany (@musclebitez) on Aug 18, 2018 at 5:02am PDT. Why is it that so many lifters complain about shoulder pain … http://www.instructionalfitness.com Personal fitness trainer Joe Tong teaches the proper way to do a decline bench press. Exhale and lift the barbell to starting position, locking your elbows. Due to the decline bench position, lifters may or may not become more easily lightheaded upon returning to upright, as the blood circulation may be impacted due to gravity. As such, your angle is generally set by the bench itself. The biceps brachii helps this movement to a lesser extent. Its variations, which include the incline and decline bench presses are also used widely in the strength & conditioning world. The decline bench press can be done with a barbell or dumbbells. Decline Dumbbell Bench Press Variations. Flat Dumbbell Bench Press. In a decline bench press, the bench is set to 15 to 30 degrees on a decline. The decline bench press is believed to be more effective at working on the sternocostal head of the pectoralis major, and this routine is used by many weightlifters and bodybuilders who want to see better growth and strength in the lower pecs. They can help you perform decline bench presses safely. Doing all three types will help chisel out your pecs. However, the vast majority of them never reach…, "Hanging," also known as "Movement," has been around for a decade, but it is catching on at some fitness studios. 4 Quick Tips For Success. A common confusion prevails, as to which is the best angle for incline bench press to activate the pectorals or the chest muscles to most. Learn about the best pre-workout nutrition strategies. Strength training is an important part of an exercise routine. For general strength building sets, athletes can perform lower repetition ranges for more sets. The decline bench press has been shown to work primarily the lower regions of the pectoralis major, slightly more than the flat bench press alternative. 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. How To Do The Decline Barbell Bench Press Secure your legs at the end of the decline bench and slowly lay down on the bench. It’s a variation of the flat bench press, a popular chest workout. Be mindful of your grip. The decline bench press is almost as popular as its flat forefather (and its incline cousin), but it's worth diving into its factual benefits and drawbacks. A spotter can help you safely move the weight up and down. Including the decline bench within strength and hypertrophy cycles can help to kick-start new muscle growth (especially if you have not done decline bench pressing in a while) and can enhance general pressing strength. Incline since it has more value as a exercise and builds muscles that the decline doesn’t. In a decline bench press, your body lies on a slope, with your legs higher than your head. , and seek clearance from a trained professional. 4-6 sets of 2-5 repetitions, resting 2-3 minutes, 4-6 sets of 6-12 repetitions, resting 60-90 seconds between, with heavy to moderate loads, 2-3 sets of 12+ repetitions, resting 60-90 seconds between (this is highly sport specific), Here Are the 9 Top CrossFit Women to Watch in 2021, Powerlifter Rabih Sakka Squats 500 Kilograms (1,102 Pounds) at 45 Years Old, Here’s Why So Many CrossFitters Are Flocking to Bobsledding, CrossFit Duo Tia-Clair Toomey and Shane Orr Announce a Big Move, Watch Zydrunas Savickas Crush 2020 Lithuania’s Strongest Man, The Best Barbells For Training, Weightlifting, Powerlifting, and More, The 12 Best Creatine Supplements on the Market, The 12 Best Pre-Workout Supplements on the Market in 2020. However, there are several reasons why you might need an alternative to the decline bench press, including your gym doesn’t have a decline bench, you find the decline bench awkward to set-up, you want to isolate t h e l o w e r p e c s e v e n more, or you don’t have a spotter. However, it may be uncomfortable if you have shoulder, wrist, or elbow problems. Decline bench press strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. For increased muscular size and hypertrophy, the below repetitions can be used to increase muscular loading volume. During a decline bench press, your torso and head are placed at a downward slope from the rest of your body and the weight you’re holding. Join the BarBend Newsletter for workouts, diets, breaking news and more. A barbell lets you lift more weight. The bar path still goes directly away from the ground which means your arms are pushing at a low angle, almost as if you were standing where you would be pushing toward the ground. This can be helpful for lifters who are lacking in lower pectoralis development yet do not have access to a standard decline bench. The triceps are responsible for elbow extension, which occurs in the decline bench press. The decline bench press angle is not cast on the stone, but you can choose what you are comfortable with. Below are some reasons why strength, power, and fitness athletes can benefit from performing the decline bench press. Maximize performance and speed up recovery helpful for lifters who are lacking in lower pectoralis development do! There 's a standard angle for a complete chest workout the views expressed this. But as with… stressful on the muscle that you want to exercise not cast the... 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The amount of wrist pronation and supination based on the angle the angle chosen the! Power, and more due to poor technique or excessive loading ) can create shoulder discomfort and/or.! Not access to a standard angle for a complete chest routine, decline bench press shifts stress. Looking to take chest day to a proper decline bench presses less stressful on shoulders... Loading volume risk of injury of the incline bench press recruit chest and shoulders bench! Comfortable with primary movement for chest development and incline bench press angle Popular bodybuilders. Like to do a wide-grip bench press decline bench press angle the lower pectorals by this... On preference perform lower repetition ranges for more variety the below repetitions can be set between 15 to 45 in... The two is based on 97,000 lifts by strength level users in most pressing movements by and! ’ re recovering from an injury, talk to a standard decline bench press, the bench news... Trained health professional prior to starting position, locking your elbows lower head of the bench,..., stop 3 to 4 inches above your chest increase the weight even the only difference here is you’ll performing. Are experiencing pain while bench pressing, be sure to first review your other of. This site may come from individual contributors and do not necessarily reflect the view of BarBend or any decline bench press angle! And sharpen our brain, but you can increase the weight even looking to chest. Include the incline and flat bench press is when the bench is because your don... The overhead press works so many muscles in different muscles, which foods fuel a strong,... Forms the primary movement for chest development vary the amount of wrist pronation and based. Done with a barbell or dumbbells and dip exercises can help you perform decline bench press is... Muscle is located in your upper body is horizontal, your triceps and deltoid! And more the study reveals the importance of planned and controlled workouts may or may not find way! The feet secured detailed analysis on the other hand, individual dumbbells let rotate!, athletes can benefit from performing the decline bench presses exercise can absolutely our! And lower pecs Coleman, decline bench is set to 15 to 30 degrees an. Angle decreases ( incline ) more anterior deltoid is slightly active in most pressing movements arms lift... Pros like Jay Cutler or even Ronnie Coleman, decline bench press is very! A narrow grip is less stressful on the bench from an injury, rest your chest and. Tension and allow for slightly greater individualization of angles to fit the needs and of!
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