The decline bench press exercises targets the lower portion of the pectoral muscle. The decline bench press exercise can be performed as a supplement to the flat bench press exercise. While individuals often perform the flat bench press to increase the strength of there chest muscles, the flat bench press do not target the lower portion of the pec muscles as effective as the decline bench press exercise.
During the decline bench press exercise, the individual lie on a bench that is tilted downward such that the individuals head is lower than there torso. Due to the downward angle of the decline bench press exercise, individuals can lift heavier weights then they can during a flat bench press exercise. The angle of the decline bench press exercise is typically between 15 and 30 degree.
How to Do the Decline Bench Press
At this angle, the gravitational forces acting upon the pectoral muscles change, which change the movement of the barbells. This angle target the sternal and abdominal heads of the pectoral major muscles but reduces the amount of stress place upon the anterior deltoid muscles. If an individual perform each of the three types of bench presses (flat, incline, and decline), they will target each portion of the pectoral muscles.
The strength standards for the decline bench press exercise provide individuals with a means of measuring their strength and the strength of their bench press exercise. These standards compare the weights that an individual can lift to their body weight. These standards are categorized into different levels of strength, including novice, intermediate, and advanced.
For instance, an individual who is a novice weight lifter who weigh 75 kilograms may only be able to lift 72 kilograms, while an individual who is an advanced weight lifter who weighs 75 kilograms may be able to lift 121 kilograms. By knowing these standards, an individual can set goal for there strength with respect to the decline bench press exercise, as well as to determine whether or not they are developing there strength at an appropriate rate. To perform the decline bench press in a way that is safe for the body, proper form is necessary.
Proper form is also necessary to make sure that the decline bench press is effective in its purpose of build muscle. To perform the decline bench press, the athlete should secure there feet under the rollers of the decline bench to ensure that they do not slide during the lift. The athlete should grip the bar slightly wider than there shoulders and lower the bar slow towards there lower sternum.
During this movement, an athlete should ensure that there elbows are tucked in to there body to between 45 and 75 degrees, which will allow for the creation of a power arc with the arms. Additionally, the athlete should retract there shoulders to protect there joints, and breathe deep to stabilize there body during the decline bench press. The decline bench press has some advantages to the athlete, but it also has some disadvantages.
One of the advantages of the decline bench press is that it will place less stress on the athletes shoulder compared to the flat bench press. Additionally, the decline bench press will help athletes to build mass in their lower pectoral muscles. The disadvantages to the exercise are that it can make the individual feel dizzy due to the angle of the bench causing blood to pool towards the head.
Furthermore, performing the decline bench press alone can be difficult for the athlete, so the athlete should use a spotter when performing the exercise. There are many different variation of the decline bench press that an individual can use in there training. One variation is to use dumbbells for the decline bench press, which will help to even out muscle imbalances between each arm.
Additionally, using the decline bench press with cables will allow for the muscles to remain in constant tension. Decline push-ups can also be used, which the athlete performs by placing the athletes feet on an elevated bench. Decline push-ups mimic the angle of the decline bench press.
Lastly, if the athlete want to focus on there triceps, using a narrow grip on the bar will allow for better development of that muscle group. Programming the decline bench press exercise is important for the results that a person desire from the exercise. If a person desires to increase there strength, they should perform the exercise in the range of 3 to 5 repetition using as heavy of weights as possible.
If, however, a person desires to increase there muscle size (hypertrophy), they should perform the decline bench press in the range of 8 to 12 repetitions with shorter period of rest. A person should use progressive overload in the decline bench press exercise, which means that they should gradually increase the weight that they lift over time. Finally, a person should always utilize proper form when performing the decline bench press, even if they are working towards achieving these strength standards, to ensure that they are building there chest muscles even.
