What muscles do decline bench press work?
What muscles do decline bench press work?
The decline bench press works your lower pectoral muscles. You perform decline bench press on a bench that is set at 15 to 30 degrees on a decline. To completely work your chest, do this exercise with incline and flat bench presses.
In this article, we’ll be looking closer at the decline bench press to see how it works those muscles and what you can gain from doing it.
How does the decline bench benefit the muscles worked?
When you’re performing a decline bench, you’re easing a lot of the pressure off of your shoulders and triceps and you’re focusing it more on your chest and lower pecs.
It does this far better than your traditional bench press and incline bench press.
Whereas the traditional bench press put more of a focus on your pecs, shoulders and triceps, and incline puts more on your shoulders and upper chest – decline is mainly lower chest.
Many believe that performing the decline bench press is safer for the muscles worked. One of the most commonly associated problems users experience after a chest workout is shoulder pain.
This allows you to keep training your chest, without the added pressure on your shoulder which could lead to joint problems.
That said, you should not rely solely on decline bench press for your chest workouts. Lower pecs are good for filling out your chest if you’re aiming to build up an overall thick chest for bodybuilding, but if that’s all you’re doing and you’re not building up the other areas, it may get out of proportion.
How to work those muscles on a decline bench press?
Here’s how you can perform a decline bench press when you are in the gym to work the muscles in your lower chest.
For this you will need a decline bench press. Or if you have a spotter, you may be able to achieve this with an adjustable bench and a squat rack.
Set the bench press up on a 15 to 30 degree decline angle. Get on the bench with your feet secured at the end of it.
Get your line your eyes up with the bar, and take it off the rack with your hands slightly over shoulder width apart.
Bring the weight down to your chest, bending your elbows outward. Gently touch the bar to your chest and pause for a very brief period of time – do not rest the bar on your chest.
Next press the bar back up to the original position.
From there, repeat the repetition as many times as necessary until your set is completed.
Full Summary: What muscles does a decline bench press work for you?
A decline bench press mainly works your lower pectoral muscles, but it can also have some slight secondary effects to your triceps and shoulders.
It is considered to be one of the safer forms of bench press in the long term as it takes a lot of the pressure off your shoulder joints while pressing.
The only issue with it is that it mainly develops your lower pectorals, which when trained alone in a chest workout doesn’t have much of an impact on the overall proportion of your chest.
Always try to sprinkle in some traditional bench press and incline bench press during your chest workout for maximum benefit.
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Paul Pardner is the editor of Bench-Press.net. He is obsessed with lifting weights, and the science of muscle building. Whenever he’s not in the gym attempting to maximize his bench press, he’s online looking for the best ways to optimize his body, strength and overall results.