The overhead press works so many muscles in your upper body and helps stabilize muscles and movements that use your shoulders. 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. Work a different muscle group instead. Lift more weight. The decline bench press can be an effective exercise to improve the development of your lower pecs. 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. Like most resistance training, be sure to get medical clearance from your doctor and/or trained health professional prior to starting a training program. Decline Dumbbell Bench Press Variations. The decline dumbbell flye is a flye variation that has the lifter perform the movement on a slight decline, which activates the lower pectoralis muscles slightly more than the flat and incline versions. 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. Below are three (3) decline bench press alternatives coaches and athletes can use to isolate the lower pectoral muscles without the performing the decline bench press. Proper Angle for Incline Bench Press | Livestrong.com 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. Dive in on the details here. 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. High amounts of pressing (often due to poor technique or excessive loading) can create shoulder discomfort and/or injury. @thefactory502 . Decline Bench Press Angle? The decline bench press angle is not cast on the stone, but you can choose what you are comfortable with. 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. 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 http://www.instructionalfitness.com Personal fitness trainer Joe Tong teaches the proper way to do a decline bench press. Below are (3) benefits of the decline bench press that coaches and athletes from most strength, power, and fitness sports can expect when implementing decline bench presses into a training regimen. 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. This angle may feel awkward for some people. Join the BarBend Newsletter for everything you need to get stronger. The decline pushup is a variation of the basic pushup. Cables can increase time under tension and allow for slightly greater individualization of angles to fit the needs and comfort of the lifter. All angles of the bench press recruit chest and shoulders. Then, when you lower the barbell to your chest, it’ll naturally land near the bottom of your pecs. Some lifters may want to train greater muscle endurance (for sport), in which higher repetition ranges and/or shorter rest periods are recommended. Incline Dumbbell Bench Press Bench/dumbbell press forms the primary movement for chest development. 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 anterior deltoid is slightly active in most pressing movements. Decline Fly. Exercises: The lower chest. It’s done with your feet on an elevated surface, which puts your body at a downward angle. 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. Anyone know if there's a standard angle for a decline bench press? The exercise also works your triceps and anterior deltoid muscles. Flat Dumbbell Bench Press. Why is it that so many lifters complain about shoulder pain … Learn about the best pre-workout nutrition strategies. While the decline the same muscles it works are also work by the standard flat bench press: Really all the bench presses you need are the following Incline Flat Reverse if you did the decline at all it … The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. The decline bench press doesn't get nearly enough love. If you’re new to bench presses, you may want to try with incline or flat bench presses first. On the other hand, decline bench press is when the bench is positioned at a decline. Fourteen resistance trained men in their early 20’s were studied to determine the optimal angle to bench press. It’s assisted by the triceps and anterior deltoid. The Gironda dip is done in a very strict manner, with the goal being to keep the elbows out to the sides and the hands wide, either using a set of parallel or V-shaped dip bars. To help coaches and athletes better understand the benefits (and potential limitations) of the decline bench press, we developed this decline bench press ultimate exercise guide that will cover: Before we dive into this decline bench press guide, it is important to note that this exercise could result in one or some of the following, and caution should be used. Get all of your questions answered here. This angle places your upper body on a downward slope, which activates the lower pectoral muscles as you push weights away from your body. Decline bench press strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. The decline bench press involves inverting the weight bench, creating an angle that is between 20 and 40 degrees, according to the American Council on Exercise. Compared to other types of bench presses, the decline version is less stressful on the back and shoulders. In this article, we’ll cover the benefits and drawbacks of the decline bench press as well as tips for doing this exercise safely. Weight Unit. Below are (3) benefits of the decline bench press that coaches and athletes from most strength, power, and fitness sports can expect when implementing decline bench presses into a training regimen. It consists of the clavicular head (upper pec) and sternal head (lower pec). 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). That’s the one you often see people doing sit ups on. In the downward phase when bringing the weights back toward you, the lower pecs and anterior deltoid work to flex the arm. It’s a variation of the flat bench press, a popular chest workout. Therefore, you can train relatively heavy with this movement and know that most of the focus is going to be on the lower pecs. Join the BarBend Newsletter for workouts, diets, breaking news and more. It looks like it's about 30, but maybe slightly less. To reduce your risk for injury, rest your chest and shoulders the day after you do bench presses. If you are feeling excessive shoulder/anterior shoulder discomfort/muscle fatigue, reassess your setup and elbow positions. World records, results, training, nutrition, breaking news, and more. Below are some reasons why strength, power, and fitness athletes can benefit from performing the decline bench press. Utilizing the same form described above, the only difference here is you’ll be performing your dumbbell bench press on a flat bench. Based on this study, the decline bench press is superior to the incline when it comes to working the whole pec. 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. Step 1: Start by assuming a supine position on a decline bench, ideally with the feet secured properly to avoid sliding off the bench. © 2005-2020 Healthline Media a Red Ventures Company. For example, leading with your thumbs during the upward phase increases pec activity. The goal was to isolate the lower pectorals by performing this moment in a deep and controlled movement pattern. Each completed a total of six reps at 0, 30, 45, and -15 degree angles. Decline bench press places greater emphasis on growing the sternal head or lower head of the pectoralis major. The incline bench press offers a range of angles, from about 30 to 75 degrees, that tailor to different needs and comfort levels. This increases activation in different muscles, which allows for more variety. 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. 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. 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. Below are three primary training goals and programming recommendations when utilizing the decline bench press into specific programs. 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. This can make the move more challenging. Compared to dumbbell bench presses, barbell bench presses produce greater activity in the triceps. Its variations, which include the incline and decline bench presses are also used widely in the strength & conditioning world. Strength training is an important part of an exercise routine. 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. Lifting at a declining angle stimulates muscle fiber to a greater degree than flat … Plus, if you feel pain or discomfort, they can lend a hand. Grip the bar with your palms facing forward, arms slightly wider than shoulder-width apart. This targets your upper pecs instead. This variation changes the angle of the motion, targeting more of the … The decline bench press is a very under-utilized variation of the bench press that is actually more beneficial than most believe it is. In this set up below the feet are not secured, as there was not access to a proper decline bench. So, this means that you can set the bench accordingly, depending on the muscle that you want to exercise. 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. A barbell lets you lift more weight. 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. Inhale and slowly lower the barbell until it touches your mid-chest, keeping your elbows 45 degrees from your body. When the bench is set at an incline (15 to 30 degrees), you activate your shoulders more since it’s comparable to a shoulder press. Getting a good decline bench press angle Popular with bodybuilders like Ronnie Coleman, decline bench is best done on an actual decline bench. Another bench press alternative is the flat bench press. BarBend is an independent website. Bench/dumbbell press forms the primary movement for chest development. 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… All rights reserved. Step 2: Set your shoulder blades together and keep the chest up, similarly to the back tension in the flat and incline bench press. This is because your muscles don’t need to stabilize to keep the weight even. As such, your angle is generally set by the bench itself. 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 … 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). Couldn't find anything on Google. Dive in on the details here. They can help you perform decline bench presses safely. 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. They all were tested by surface electromyography (sEMG) to determine muscle activation at different phases. Doing all three types will help chisel out your pecs. However, it may be uncomfortable if you have shoulder, wrist, or elbow problems. If you’re really looking for an exercise similar to the decline bench press, the decline fly … Your upper body is on an upward slope. Note, that this exercise can also be done with a barbell. With that said, if you are experiencing pain while bench pressing, be sure to first review your. 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