Your upper body is on an upward slope. However, it may be uncomfortable if you have shoulder, wrist, or elbow problems. Exercises: The lower chest. 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. In the downward phase when bringing the weights back toward you, the lower pecs and anterior deltoid work to flex the arm. Decline Fly. Below are some reasons why strength, power, and fitness athletes can benefit from performing the decline bench press. Plus, if you feel pain or discomfort, they can lend a hand. That’s because the decline angle shifts the stress to your lower pecs, which forces them to work harder. The best option depends on your comfort level and goals. BarBend is an independent website. Straighten your arms to lift the barbell from the rack. You should feel the muscles of the lower chest being used. It’s a variation of the flat bench press, a popular chest workout. Return the barbell to the rack. Couldn't find anything on Google. If you’re really looking for an exercise similar to the decline bench press, the decline fly … All rights reserved. Fourteen resistance trained men in their early 20’s were studied to determine the optimal angle to bench press. Note, that this exercise can also be done with a barbell. The decline bench press doesn't get nearly enough love. To reduce your risk for injury, rest your chest and shoulders the day after you do bench presses. Decline bench press strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. It also works the anterior deltoids more than the decline version. The anterior deltoid is slightly active in most pressing movements. Niko49ers. Below are two (2) decline bench press variations that can be used by coaches and athletes to keep training varied and progressive. 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. 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. A barbell lets you lift more weight. Shoulder Position – Scapula Retraction. The following table shows what muscles are worked most during the different bench press angles: The decline bench press targets your lower pectoral muscles. Finding a decline bench can be a difficult task in most functional fitness/CrossFit facilities and home gyms. Work a different muscle group instead. 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 It’s best to do this exercise with a spotter. Gender ♂ Male ♀ Female. Kilograms (kg) Pounds (lb) Age Range. Each completed a total of six reps at 0, 30, 45, and -15 degree angles. 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. The decline and incline bench press both target the chest, shoulders, and arms. Increase loading abilities, training different angles of the press, and targeting slightly different muscle fibers of the chest can all increase muscle growth. Strength training is an important part of an exercise routine. Each weight engages your muscles in different ways, so it’s important to know the difference. 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). Incline Dumbbell Bench Press 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… That said, the decline bench press has been shown to produce less triceps activation than other bench pressing movements; such as the incline bench press and/or close grip bench press (see benefits). 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. This angle may feel awkward for some people. 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. Bench press variations like the flat and incline bench press both are highly beneficial for overall chest development and pressing strength, however little is discussed about the decline bench press variation. The exercise also works your triceps and anterior deltoid muscles. Doing all three types will help chisel out your pecs. It looks like it's about 30, but maybe slightly less. Pause. The decline bench press uses a 30-degree decline. Gravity also pulls the weight downward. Below are three primary training goals and programming recommendations when utilizing the decline bench press into specific programs. Lift more weight. Based on this study, the decline bench press is superior to the incline when it comes to working the whole pec. Work harder grip can strain the shoulder and pecs, increasing the risk injury! With incline and flat bench press is an excellent exercise for strengthening your lower being... Stabilize muscles and movements that use your shoulders, and arms so it ’ s parallel with the floor can! Doing sit ups on workout, do this exercise can also be done at a.... Most resistance training, be sure to get stronger if you feel pain or discomfort, can... 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