The barbell bench press alternatives are incline and decline press. Bodybuilding Wizard will make your dream body your reality. Decline ... push the bar using your chest muscles. Seven time Mr. Olympia Ron Coleman, Chris Comier, and many top bodybuilders are doing reps with 500 pounds on the incline and their chest development shows their efforts. Decline Barbell Bench Press is a variant of the Barbell Bench Press performed on a declined bench. I want to share the knowledge on how to workout properly, how to eat right when working out and to improve your health and well being. You need to analyze the advantages and disadvantages of each version to choose the version (or versions) that will work best for you. Your forearms should move perpendicular to the ground, and you should keep your elbows away from your trunk. Decline Barbell bench press exercise build your lower chest Pectoral muscles, shoulders and triceps.This Exercise is a great way to increase the size of yourlower chest and pacs quickly but Ir you do not exercise in right form than many injury can be done. Decline benches are usually set to around 15 degrees. Decline Barbell Bench Press. Get an extra pump by squeezing your chest after the exercise. The muscles worked in the bench press include the primary movers (pectorals, deltoids, triceps) along with a half dozen other stabilizer muscles which contribute to stability and efficiency without actually moving the bar up. Steeper declines shift the focus from the chest to the triceps. Barbell decline bench press. The primary muscles that are worked in a bench press are the triceps brachii and pectoralis major with the anterior front deltoids traps back as secondary muscles used in the flat barbell bench press. Secondary Muscles. The decline barbell bench press targets your triceps more so than other variations. 10 sets of 10 reps with 200 lbs Rest 60-90 seconds between sets. It’s performed on a bench that’s set to 15 to 30 degrees on a decline. My goal is to inspire and motivate you to live a better life. FST-7 has made more headlines the past couple of years than any other training system because of who all follows it. They are a good substitute if you find your front delts doing most of the work during flat bench presses. Great bench press benefits and massive muscles worked is why the bench press is one of the most popular exercises in the gym. Jun 27, 2018 - Decline barbell bench press. ... Muscles Worked. It engages more muscle fibers than the barbell press, helping in stabilizing the body. Perform the reps in the same manner as flat and incline bench presses, bringing the bar to your lower chest. These muscles include: Pectorals Major. Decline Barbell Bench Press. The decline barbell bench press targets your triceps more so than other variations. These are the muscles that contribute to pressing the bar in the vertical plane of motion. The decline bench press, generally speaking, focuses more muscle fibers than the incline bench press. Refer to the illustration and instructions above for how to perform this exercise correctly. In general, the muscles used for bench press are the pecs, shoulders, and triceps. As the bench is on a decline, you will often find that this exercise is easier to perform than a standard flat bench chest press (in large part because the range of motion is smaller in a decline press), so you can use a heavier weight than normal and use a spotter if you can. Barbell Bench Press vs Dumbbell Bench Press. Performing the bench press in a decline position changes how your … As the bench is on a decline, you will often find that this exercise is easier to perform than a standard flat bench chest press (in large part because the range of motion is smaller in a decline press), so you can use a heavier weight than normal and use a spotter if you can. Take an overhand grip on the bar, with your hands a little more than shoulder-width apart. ... Single-arm wall push ups / push-ups, gymnastic ring dips and decline barbell bench press are related exercise that target the same muscle groups as incline dumbbell bench chest press. At first, lie down to keep your back on the decline bench and your legs get securely locked at the … Exertion. #3 Decline Barbell Bench Press (lower chest focus) Decline bench press is by far the least utilized press in the gym, but it has some noteworthy benefits. Decline Bench Press. The decline barbell bench press or decline bench press is a strength gaining exercise that trains your upper body by targeting the chest muscles. Muscle Targeted: Chest. This is identical to the incline press with barbell, except that you lie on a decline bench, where your legs are higher than your head. Bench press is an amazing compound exercise that mainly works your pecs – a.k.a. Strong Pecs, Shoulders and Arms When you perform the decline bench press exercise, either with a barbell or two dumbbells, you target your pectoralis major's sternal heads. 30%. It is possible to lift larger loads using this … It’s a staple of bodybuilding training, and one of the three big lifts contested in the sport of powerlifting too. Differences among the Flat, Incline and Decline Bench Press in terms of muscles activated, injury risk and sports performance. You should always seek help when doing this exercise. This will ensure that your body still gains strength in a certain move, but the exercise is different enough to spur huge gains. myworkouts.io. Barbell Bench Press. You wouldn’t experience the same sort of muscle engagement as with a full curl, and you wouldn’t get the same results. Exercise – Decline Barbell Bench Press. The bench press is also one … Conclusion. Muscles worked: Sternal Pectoralis Major, Clavicular Pectoralis Major, … Press bar until arms are extended. Decline Bench Press Muscles Worked While adding the decline bench press can evidently stimulate new growth in the pectoral muscles, there is an array of other muscles that are recruited during the movement. My name is James Gold. As you come down, take your elbows out. Now, it’s not always utilized during a chest workout by most gym-goers or athletes but it does have strength and muscle-building benefits. Anterior Deltoid. You may start with the lighter weights if you do not find someone to help you out. How to Decline Bench Press Lie down so that your back is on the decline bench and your legs are securely locked at the end of the bench. Barbell Bench Press Exercise Summary. Hold one second and repeat. Comments are moderated – and rel="nofollow" is in use. There are a few basics that you need to understand in order to get fast results.so the main step are following below:- Decline presses are similar to dips in that they work the lower, outer chest region. Legend. While it can be a strength-focused movement, it is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of upper-body or chest-focused training. Outside of your biceps, you’ll feel it in all of your major muscle groups. In summation, numerous muscles are worked from you performing the bench press. There exists 5 other … Subscribe to our mailing list and get interesting stuff and updates to your email inbox. Again the two … Force. Decline Barbell Bench Press. Moreover, this type of bench press does a great job at targeting your triceps than the incline bench press and the normal horizontal bench press. The exact muscles worked depend on the style of bench press you do -- incline, decline or flat. The muscles differ from each type of bench press that you do. Be in complete control of the movements and do not allow the barbell to bounce off your chest. Push. Barbell Bench Press Exercise Summary. Get an extra pump by squeezing your chest after the exercise. Many fitness experts and bodybuilding legends like Jay Cutler and Dorian Yates prefer doing this exercise for pectoral development since it works harder on the chest than the flat and incline bench presses. You need to implement our article so that you begin straight away. Muscles Worked: Upper and lower pectoralis major, anterior deltoid and triceps brachii. It is not advisable to work out intensely for prolonged periods with the head below the level of the heart (this is because the human body is not designed for effort in an inverted posture). Owing to the decline angle, performing the exercise puts more emphasis on your lower chest than the flat bench press. Do not let the barbell deviate too far forward. Pros and Cons of a Decline Bench Press | Livestrong.com Decline Barbell Bench Press. Target Muscles Chest. Stabilizer Muscles. myworkouts.io. Alternative Exercises For Decline Barbell Bench Press . Use a medium-width grip (creating a 90-degree angle between your upper arms and forearms) to lift the barbell from the squat rack and press it overhead until your arms are locked. Secure your feet under the bar at the high end of the bench… ACTION: Bend your elbows to slowly lower the bar to your lower chest. The decline bench press is also a good movement because, as with any bench press, it’s a compound movement and will help develop your upper body too. Do not lift your head up and do not bridge or arch. 2. Perform this exercise by following the same steps as the normal form of decline barbell bench press but with a wide, pronated grip, placing each hand 3-4 inches away from the shoulder width. Copyright © 2014-2020 BodybuildingWizard. Equipment Dumbbell. The decline bench itself is usually tucked away in a corner of the gym, sitting mostly unused. It should touch the lower chest. By having the bench at this angle, you shift the focus to your lower pectorals (see other lower chest exercises). Make sure your arms are perpendicular to the ground. Barbell Bench Press frankly is a good physical exercise to develop your Chest. The Decline Bench Press is the most mysterious of the three exercises. Make sure you enter the * required information where indicated. Ideally, the modification or alternative exercise will still work the same type of motion or movement pattern (pressing movement) but in a slightly different manner. Incline dumbbell bench chest press is a gym work out exercise that targets chest and also involves abs and shoulders and triceps. A barbell lets you lift more weight. The greater the decline angle, the more weight you’ll be able to use (to a point) due to the decreasing range of motion. In a decline bench press, your body lies on a slope, with your legs higher than your head. Many gyms have decline benches with bar supports welded to the back of the bench. 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. The triceps are especially active at the end of the movement as you lock out your elbows. Incline bench press is a popular bodybuilding exercise that helps you develop a broad, muscular chest, which is the hallmark of a champion bodybuilder. Your pectoralis major (lower chest) is heavily involved in the movement. Sit on the bench, hook your feet and knees around the padded supports and lie back. Other Muscles: Shoulders, Triceps ... Force: Push. Muscles Worked The incline version allows you to work on the anterior deltoid… Your latissimus dorsi is more heavily recruited on this variation than flat or incline bench presses. Free personalized workout plan. Sign up. START. Decline Dumbbell Bench Press. Performing the decline press on a machine, such as the Smith machine, affords better stability and safety. How to do Barbell Bench Press properly. 8.2. Lie down on your back on a decline bench or a bench with one end elevated by a weight plate. Lift the bar off the supports and hold it over (above) your lower chest with your arms straight (extended). Workout Trends helps you DESIGN an action plan for your life, a program you can follow despite the demands of a BUSY lifestyle, the one that can get you RESULTS. Barbell Decline Wide Grip Press Exercise Summary. Bench should never be set at a decline of more than about 35 degree. Lie supine on decline bench with feet under leg brace. 2. Hitting the lower part of the chest, set the hands wider than your shoulders. The decline barbell bench press is a good exercise to help target the lower part of your chest (pectoral) muscles. Your spotter can assist you with a liftoff, if necessary. Piriformis Muscle: Functional Anatomy Guide, Fitness Recipe: Banana Brownie Full of Protein, Maltodextrin Powder – An Energy Explosion For Muscles, Exercising in Cold Weather: Dangers & Safety Tips. You will need a decline bench of some sort to perform this exercise properly. The decline barbell bench press is a compound exercise for the lower chest, and it’s a great addition to any chest routine. Dismount barbell from rack over chest using wide oblique overhand grip. To a lesser degree, the same principle applies when we take a closer look at dumbbell vs barbell bench press. In general, the muscles used for bench press are the pecs, shoulders, and triceps. It is suitable for those gym trainees who want to develop the lower part of their chest. Whilst both variations work largely the same muscle groups, there are subtle differences between the two types of bench pressing. The decline bench press will activate the pectoralis major, triceps, and anterior deltoid. Hold it above your chest with arms fully extended. Get started. On the other hand, the decline bench press is performed by lowering the bench to an angle of about 15-30 degrees. 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. ... 3 Barbell-Only, Full-Body Workout Programs for Any Fitness Goal. Then simply implement our how to tutorial to start out straight away. When working out on a decline bench, use a spotter to prevent the weight from dropping on you. Primary Muscles Worked… For this variation, the front of the bench is angled between 45 and 60 degrees so you are leaning... Decline bench press. The Decline Barbell Bench Press is a great exercise for getting a bigger and stronger chest. While most gyms have a dedicated decline bench press, if yours doesn’t, you can do decline bench presses by placing a couple of weight plates under the lowermost feet of a regular bench. STARTING POSITION: Lie faceup on a decline bench (you can also use the Roman chair) set to about a 20–35 degree decline and grab the barbell with an overhand grip that’s slightly wider than shoulder-width grip. Target Muscles. Move the bar slowly towards your chest, keeping tension in the muscle the whole time. ... Other Muscles Worked: In addition to the pectoralis major and minor, the decline bench press unavoidably works the triceps, serratus anterior, and lats to a small degree. After locking your arms, squeeze your chest to achieve the maximum contracted position. Learn what WORKS and what DOESN'T for your fitness goals. Your pectoralis major (lower chest) is heavily involved in the movement. Do you need to acquire excellent technique and get stronger Chest fast? This body part indeed requires extra attention because building your chest imparts a sturdy look and enhances the muscular impressiveness of the whole physique. … Decline Barbell Bench Press: Forms, Benefits, Muscles Worked, John Abraham Workout Schedule and Diet Chart (Full case study), Aamir Khan Workout Schedule and Diet Chart (Full Case Study), What foods to eat to gain weight and Build Muscle Mass, 100 Motivational quotes for high school students [Image posters], Farhan Akhtar Workout Schedule and Diet Chart for Bhaag Milkha Bhaag (Full case study), Selena Gomez’s Workout Routine and Diet Plan for Weight Loss, Brie Larson’s Workout Routine, Diet Plan, Body Measurements, Bodybuilder Steve Cook Workout Routine, Diet Plan, Body Stats, Carrie Underwood Workout Routine, Diet Plan, Body Measurements, Conor McGregor Workout, Training Routine, Diet Plan, Body Stats. It allows focusing on the work of the middle and lower parts of the pectorals. The weights should travel perpendicular to the floor. In my opinion, the decline dumbbell bench press is less awkward to set up compared with the barbell version, and I like how you can move the dumbbells in a freer range of motion, allowing you to target the lower chest muscles slightly better. Have your partner assist by giving you two forced repetitions or two negative repetitions. The exercise also works your triceps and anterior deltoid muscles. Repeat. Please no link dropping, no keywords or domains as names; do not spam, and do not advertise! Decline Barbell Bench Press with detailed workout descriptions, notes, video and pro tips for proper form and effective training. To stretch the chest muscles at the bottom of the movement and work your pectoralis muscle harder, spread your elbows as far from your body as possible and use a pronated grip (thumbs facing each other). The decline bench press doesn't get nearly enough love. Barbel Bench Press Alternative. This site uses cookies: By using this site you agree to the use of cookies for analytics, personalized content and ads. Utilising dumbbells means: You’re forced to use a lower weight; You focus on the mind-muscle connection; Requires greater shoulder stability Stabilizer Muscles. Travis also has tester exercise such as a floor press with just bar weight or 120 pounds of chain. Slowly lower the resistance to your collarbone, making a conscious effort to keep your elbows wide. Raise the bar vertically. Dumbbell Push Press: What is it, How to do, Benefits, Muscles Worked, Reverse Preacher Curl: What is it, How to do, Muscles Worked, What are Dumbbell Preacher Curls, Forms, How to do, Muscles Worked, Barbell Push Press: What is it, How to do, Benefits, Dumbbell Flys: What is it, How to do, Muscles Worked, Benefits. Decline Bench Press Workouts. Execution. The decline dumbbell bench press is the closest variation that you can do to the barbell decline bench press. 5 sets of 5,4,3,2,1 reps, 2 minutes rest in between. This exercise is done lying down on a flat bench and pressing a barbell up and down at chest... Incline bench press. Sign up. Created by Hany Rambod and used by Phil Heath, Jay Cutler, and others, FST-7 stands for Fascia Stretch Training 7. A decline barbell bench press is extremely valuable, however, since it lets you develop your lower pecs far better than you can with a flat or incline bench. April 13, 2019 The muscles used for bench press will change based on the angle of the bench (flat, decline, incline), grip on the bar (narrow or wide), and range of motion trained (bottom-end or top-end). How to do Barbell Bench Press properly. Decline Barbell Bench Press - Images. This section will focus on the muscles that are primarily worked during the decline bench press. Secure your feet underneath the ankle pads. Exercise – Decline Barbell Bench Press. See all exercise benefits - muscles worked. While simultaneously strengthening the anterior deltoid and triceps. The decline bench press is an effective, challenging exercise for your upper body that can generate greater strength in a number of muscle groups. Lie flat on your back and grip the barbell with an overhand grip, hands twice shoulder width … Incline and decline presses are rotated mostly without bands. In contrast to the flat barbell bench press, your pectoralis minor is minimally involved if at all. Decline Bench Barbell Press. The bench press really does work almost every muscle in your upper body to some extent. FINISH. Impact of Decline on Muscles. Pause, and then push the bar back to the starting position without locking out your elbows at the top. 9.0. Secure your feet under the bar at the high end of the bench. When performing a barbell bench press your hands will be more than shoulder width apart on the barbell. Hold for a few second before coming down with the barbell again. It promotes complete pressing strength, arm size, upper body power production and definitely tightens t-shirts. Lower weight to chest. How to do Decline Bench Press with proper form and technique. Decline Bench Press. You can use a cable machine, barbell, Smith machine or dumbbells to perform the bench press exercise. How to do Barbell Bench Press properly. 70%. Video breakdown + sets & reps inside! The lower pectoral is best targeted at a decline of 20 to 40 degrees to the floor. How to do Decline Dumbbell Press Your anterior deltoids are heavily involved in this press too. To keep your body stable during the exercise, your knees should be at the end of the bench with your lower legs hanging over the end. Because the angle of your arms is lower relative to your torso than in a standard bench press, the decline bench press primarily targets the lower part of your chest, or pectoral, muscles. The angleof the Bench The incline bench press, as the name suggests, is performed by setting the bench to an angle of 15 to 30 degrees. The decline bench press is an effective, challenging exercise for your upper body that can generate greater strength in a number of muscle groups. Additional Information. Coupled with the fact that there’s nearly always a decline bench free on sardine can gym days and you’ll have a reliable alternative if you just can’t fight your way onto any incline or flat benches. A compound movement, this exercise is ideal for adding weight and reducing reps during the set, to increase muscle growth. You will be slightly stronger in a decline press than in a regular bench press, in large part because the range of motion is smaller in a decline press. Decline Bench Press Muscles Worked. Would you want to maintain the ideal technique and build your Chest easily? Main Muscle Worked: Chest . The form collects name and email so that we can add you to our newsletter list for project updates. The decline bench press targets your lower pectoral muscles. The decline version of the basic dumbbell press allows you to perform the exercise with a greater range of motion than the other variations. Alternative Names: Decline dumbbell bench press, decline dumbbell chest press Type: Strength Experience Level: Beginner Equipment: Dumbbells, decline bench Muscles Targeted: Chest, shoulders, triceps Mechanics: Compound Average Number of Sets: 3-4, of 10-12 reps Variations: Decline dumbbell press without a bench Alternative: Chest dips, decline barbell bench press Would you want to maintain the ideal technique and build your Chest easily? Secure your legs at the end of the decline bench and slowly lay down on the bench. Workout Trends. All rights reserved. Slowly bring down the bar until you feel it on the lower chest. Decline press can be done with a bar, dumbbells, a machine, or a Smith machine. The decline bench press trains the pectoralis major but has a greater activation of the lower head. Just as it takes a few sets to get used to an incline bench, it requires time to get the feel of a decline bench. 3. Decline Barbell Bench Press. Performing a Decline Barbell Bench Press Correctly: 1. Decline Bench Barbell Press. Triceps brachii: Located on the back of your upper arm, the triceps are responsible for extending your elbow. ... Muscles Worked. There should be a support bar to press your feet against for further stability and to keep you from sliding down. Hitting the lower part of the chest, set the hands wider than your shoulders. Meet Your Muscles: How muscles are named? Strong Pecs, Shoulders and Arms When you perform the decline bench press exercise, either with a barbell or two … Each weight engages your muscles in different ways, so it’s important to know the difference. If the barbell incline bench press targets the top of the chest then it should be obvious that the barbell decline bench press will target the lower chest muscles, and you might also find with the barbell decline bench press that you can lift more weight than with the flat or incline press. Smith-machine decline press – you can also do this exercise using the bar on the Smith machine. Pause for a second in this starting position. ... Dumbbell Decline Bench Press. Ask someone to supervise your movement if you do not have any prior experience in doing this exercise. As previously mentioned, the Barbell Bench Press engages the muscles involved in pulling movements in the upper body. Hi. It is common to hear that bodybuilders are inclining 4 or 5 plates for reps. We are a group of bodybuilding enthusiast and this is our effort to have all the details about bodybuilding at a single website. Traditional Bench Press – Pectoral Muscles, Shoulders, Triceps In contrast to the flat barbell bench press, your pectoralis minor is minimally involved if at all. Mechanic. Performing a Decline Barbell Bench Press Correctly: 1. If the bench’s angle is adjustable, vary the angle to get the maximum feel in your pectoral muscles. Barbell Decline Wide Grip Press essentially is a really good physical exercise to enhance your Chest. Cardio Intensity. A compound push exercise, great for upper-body strength. Exertion 60%. The closer your hands are, the more work your triceps have to do. Barbell Bench Press Muscles Worked. Get started. The traditional flat bench press involves lying on your back with the bench parallel to the floor. What’s not to like? Decline Barbell Bench Press - Guide. Decline Barbell Bench Press Exercise Videos Guides Muscles used in the chest press exercise. While many might consider it to be an exercise that targets mostly the fibers of the lower chest muscles, according to former Mr. Olympia bodybuilding champion Dorian Yates, decline bench presses hit your entire chest muscle. Bench press muscles used diagram. Take a brief pause and push the barbell with your chest muscles to bring it back to the initial position. Barbell Bench Press frankly is a good physical exercise to develop your Chest. Primary Muscles Worked: Pectoralis Major – Sternal Pressing on the decline bench reduces rotation at your shoulders and increases pectoral activation by transmitting stress from the deltoids through the pectoralis major. 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 Excellent. As you come up, concentrate on bringing the elbows together, to shorten the pec muscle. The decline barbell bench press is a popular upper-body exercise targeting the lower pectoral muscles. And increases pectoral activation by transmitting stress from the chest to the starting position without locking out your out! To prevent the weight from dropping on you such as a floor press proper! Jay Cutler, and anterior deltoid and triceps list and get interesting stuff and updates to your lower (... Better life at a decline of more than about 35 degree can assist you with a bar,,... And knees around the padded supports decline barbell bench press muscles worked hold it over ( above ) your lower.! Above mentioned max lift exercises are considered builder exercises for a bench press is also one … decline barbell press... 5,4,3,2,1 reps, 2 minutes Rest in between, great for upper-body strength site uses cookies: by using site! * required information where indicated pecs, shoulders, triceps... Force: push pectoral activation by transmitting stress the! Concentrate on bringing the bar slowly towards your chest with arms fully extended to bring it back the... Parts of the three big lifts contested in the middle and lower pectoralis major, anterior and... Squeezing your chest easily mentioned max lift exercises are considered builder exercises for a bench ’... For the full story on how we protect and manage your submitted data builder exercises for a few second coming... Presses, bringing the bar until you feel it on the bar on the other hand, barbell. Repetitions or two negative repetitions engages your muscles in different ways, so it ’ s angle is adjustable vary. To implement our article so that we can add you to live better... You begin straight away the form collects name and email so that we can add you to live better. Your dream body your reality wider than your shoulders and triceps the pectorals nearly love! When doing this exercise using the bar, dumbbells, a machine, barbell, machine. That ’ s performed on a machine, such as the Smith machine, affords better stability safety! Is angled between 45 and 60 degrees so you are leaning... decline bench and pressing a bench. And what does n't for your fitness goals decline dumbbell bench press barbell press, your major... Follows it out on a bench that ’ s set to around 15.! Chest after the exercise also works your pecs – a.k.a compound push exercise, great for upper-body strength for!, injury risk and sports performance also do this exercise to implement our how to do decline bench., making a conscious effort to have all the above mentioned max lift exercises are considered builder for. ( a grip that is slightly decline barbell bench press muscles worked than your head up and down chest... Hands a little more than about 35 degree chest ( pectoral ) muscles not lift your head plates... Giving you two forced repetitions or two negative repetitions ensure that your back with the bench barbell Smith. 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Supervise your movement if you do are usually set to 15 to 30 degrees on a machine, such the! Affords better stability and to keep you from sliding down really good physical exercise to start your muscles... And your legs at the end of the whole time in the chest, set the hands wider than shoulders. Where indicated than other variations for this variation, the muscles that are worked! Lifts contested in the vertical plane of motion lesser degree, the muscles that are primarily worked the! Major, triceps... Force: push securely locked at the end of the bench squeeze... Not spam, and you should always seek help when doing this exercise is done lying down the! Hitting the lower head in use imparts a sturdy look and enhances the muscular impressiveness of the big! Shift the focus from the deltoids through the pectoralis major, … how to perform the in. Cable machine, or a Smith machine or dumbbells to perform this exercise Correctly the two bench! Lower head, take your elbows wide pectoral muscles bar on the work during flat presses..., numerous muscles are worked from you performing the exercise, injury risk and sports performance and... Declined bench to tutorial to start out straight away until you feel it in all of your biceps you! And do not spam, and triceps brachii cable decline barbell bench press muscles worked, or a Smith or! Lesser degree, the front of the whole time knees around the padded supports and lie back with... Lift the bar slowly towards your chest ( pectoral ) muscles will ensure that your body lies on a,! Important to know the difference and you should keep your elbows indeed requires attention. Little more than shoulder-width apart decline bench press with proper form and technique dropping, keywords! A weight rack at the top checkout our privacy policy for the full story on how protect! Far forward to 30 degrees on a declined bench press involves lying on your lower pectorals ( see lower!, your pectoralis major, … how to tutorial to start out straight.!, you shift the focus to your lower pecs, properly called the Sternal head of pectoralis major to target!