Overview of Decline Bench Press
The decline bench press is a version of the bench press that works the muscles of the chest.It will also gently tone the muscles in the shoulders and triceps.
A popular exercise to target the lower pecs is the decline bench press.Some contend that it is the best form of the bench press for working the full chest though.
You can incorporate variations of the bench press into your routines for your chest push upper body and full body.
Benefits and muscles
Your upper chest contains the muscle known as the pectoralis major.The sternal head (lower pec) and clavicular head (upper pec) make form this structure.
Working the lower pecs is the goal of the decline bench press.
This exercise works the lower pecs as well as the:
Triceps brachii,located at the upper arm rear
Anterior deltoid in front of the shoulder and biceps brachii on the front of the upper arm
The lower pecs help to extend the arm during the upward portion of a decline bench press.The anterior deltoid and triceps help with it.
The anterior deltoid and lower pecs work together to flex the arm during the descending phase of bringing the weights back toward you.This movement receives some assistance from the brachii biceps.
The decline version of the bench press is less taxing on the shoulders and back than other variations. This is because the decline angle makes your lower pecs work harder by shifting the burden to them.
Method
- Before starting this workout, adjust the bench to a decline of 15 to 30 degrees. Then:
- At end of seat firmly place your feet. With your eyes beneath the barbell lie down.
- Hold the bar with your arms slightly wider than shoulder-width apart and your hands facing forward.
- To remove the barbell from the rack, extend your arms straight.Locking your elbows move it over your shoulders.
- Taking a deep breath, gradually lower the barbell until it reaches your mid-chest maintaining a 45-degree elbow angle with your torso.Hold on.
- Locking your elbows release the breath and raise the barbell to the starting position.Hold on.
- Do all twelve repetitions.Place the barbell back onto the rack.
- Do three to five sets in total.
- It’s best to start with lighter weights because of the angle.Once you r comfortable with the descending slope you can raise the weight.
As a seasoned content writer specialized in the fitness and health niche, Arun Bhagat has always wanted to promote wellness. After gaining proper certification as a gym trainer with in-depth knowledge of virtually all the information related to it, he exercised his flair for writing interesting, informative content to advise readers on their healthier lifestyle. His topics range from workout routines, nutrition, and mental health to strategies on how to be more fit in general. His writing is informative but inspiring for people to achieve their wellness goals as well. Arun is committed to equipping those he reaches with the insights and knowledge gained through fitness.