When it comes to strength training, the decline bench press often gets overshadowed by more popular exercises like the flat and incline bench presses. However, this powerhouse move can be your ticket to solid lower pec gains and that killer lower chest cut.
What muscles do decline bench work and how exactly do you execute this move? In this blog, we’ll cover the key benefits of this exercise and tips to help you optimise every rep.
Classic vs decline bench press — what’s the difference?
Before we delve into the unique benefits of decline bench training, let’s uncover how this move works.
Essentially, the decline bench press is a variation of the classic flat bench press with one key difference: the bench is set at a downward angle, usually between 15 and 30 degrees.
Placing the upper body into a descent shifts the focus more intensely onto the lower pectoral muscles. This setup not only varies the muscle engagement but also promotes a more defined and sculpted chest.
However, to ensure the decline bench press is right for your specific fitness needs and to prevent injury, it’s recommended to consult with a fitness professional before adding it to your routine.
Follow these steps to safely execute the decline bench press:
Step 1
Lie back on the decline bench and lock your feet under the pad to prevent sliding during the exercise. Grasp the bar with a closed grip that is slightly wider than shoulder-width apart.
Step 2
Before lifting the bar, squeeze between your shoulder blades, raise your chest and tighten your core to ensure a strong, stable base. Unrack the bar and gently lower it towards your chest, inhaling as you do so.
Step 3
Raise the weight with an explosive push, fully straightening your arms while exhaling through the lift.
Return to the starting position. Pause briefly to ensure your form is correct, then proceed with the next repetitions.
Are decline bench presses necessary?
Besides adding variety to your chest workouts, the decline bench press offers several benefits:
- Defines and sculpts the lower chest
While regular flat or incline bench presses deliver a solid chest workout, the decline version uniquely targets the lower pectoral muscles. This leads to more pronounced muscle separation and a fuller, more balanced look.
- Reduces shoulder stress
Excessive pressing exercises, especially with poor form or heavy weights, can strain the shoulders. When shoulder injuries occur, you might have to drop these exercises from your routine, risking muscle loss and strength decline.
Unlike traditional presses, decline bench pressing minimises the load on the anterior deltoid, the front part of the shoulder that’s often prone to overuse. By adding the decline bench into your routine, you can avoid regression and continue building strength without aggravating shoulder problems.
- Engages your triceps
The decline bench press not only strengthens the chest but also activates the triceps.
The unique angle of the decline press changes how the upper body pushes against resistance. This approach not only zeroes in on the lower pecs but also demands a considerable effort from the triceps to fully extend the arms and lift the bar.
- Boosts load capacity
Because of its unique angle, the decline bench press enables you to lift heavier weights. This increased weight boosts tension on your pecs and promotes muscle growth.
Always ensure you have a spotter when upping the weight. The decline position requires precise form and technique throughout your sets to maximise gains and prevent injury.
What does the decline bench press target?
When done right, the decline bench press activates the following muscles:
- Anterior Deltoid
The anterior deltoids are a crucial muscle group located at the front of your shoulders. Strengthening the anterior deltoids allows you to lift heavier weights and supports more stable, injury-resistant shoulder movements.
- Triceps Brachii
The triceps brachii muscle, located at the back of each upper arm, plays a critical role in extending the forearm. This function is essential not just in various sports but also in many daily activities that involve pushing or overhead lifting.
- Pectoralis Major
The pectoralis major is a prominent muscle in your upper chest, consisting of both upper and lower parts. It’s responsible for three major actions:
- Adduction — Refers to flapping arm movements.
- Flexion — Occurs when you bend your arm at the elbow, bringing it closer to your body.
- Medial Rotation — Actions where you rotate your arm at the elbow to a 90-degree angle
Strengthening the pectoralis major through exercises like the decline bench press will make these actions much easier to perform.
- Triceps
The triceps are located at the back of the upper arm and are primarily responsible for extending the elbow. During bench pressing, full elbow extension is necessary to push the bar upward, making the triceps crucially involved in this movement.
Common mistakes to avoid in decline bench pressing
Watch out for these common errors to maintain proper form and safety:
- Improper breathing
Holding your breath during the most challenging part of the lift increases internal body pressure. The proper way is to inhale slowly as you lower the bar towards your chest and exhale as you press it upward.
- Bouncing the bar
Using momentum to bounce the bar off your chest is a risky tactic that can lead to sternum injuries. Instead, perform each press slowly and with control to maximise its impact.
- Excessive weight
Pressing more weight than you can manage can compromise your form and technique. To ensure your safety, focus on mastering the move first before gradually increasing weight.
Unlock the benefits of decline bench pressing with Life Fitness
Whether you’re looking to enhance muscle definition or overall strength, the decline bench press is a valuable exercise to include in your workouts.
Boost your strength training regimen with the latest in decline bench technology from Life Fitness! Our lineup features a variety of commercial strength benches, including versatile multi-adjustable models that are designed to elevate your members’ workout experience.
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