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BUILD THE LOWER CHEST: Correct method using the DECLINE BENCH PRESS - YouTube. MiamiMuscleUSA. 229K subscribers. Subscribed. 6.9K. 276K views 4 years ago....
The decline bench press is an excellent exercise for strengthening your lower chest muscles. It’s a variation of the flat bench press, a popular chest workout. In a decline bench press, the bench...
The decline bench press is a bench press variation that shifts more of the load to your lower chest muscle fibers. Remember to set up safety racks on your sides while decline benching, as you cannot roll the bar down your belly if you fail. >> Return to exercise directory. Text and graphics from the StrengthLog app.
The key benefits of the barbell decline bench press include enhanced lower chest stimulation, increased overall pectoral strength and size, and greater muscle damage to spur new growth. It’s also important to correct the bench angle to hit the lower chest the most.
To hit the abdominal head in the lowest portion of the sternal area, exercises should take the arm down and across the chest. A good example of this is the decline bench press, the main barbell bench press variation that all you probably already use for building your lower chest.
Step 1: Lie supine on the bench with your ankles secured under the foam supports. Step 2: Grip the barbell wider than shoulder-width but not too wide (bad for the shoulders and pecs) and move your body into a comfortable position using the bar as your guide. The bar should be around mid-chest level to effectively unrack it.
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.
While an incline bench works primarily the upper chest (cyan and blue), and a decline press targets the lower chest (yellow and red). An easy trick to remember is to look at the angle of your extended arm in relation to your body.
Pectorals. The pectorals muscle group consists of four muscles – the pectoralis major, pectoralis minor, serratus anterior and subclavius. These muscles connect the front of the chest to the shoulder and arms and contract to generate and stabilize movement around the shoulder joint.
The decline bench press targets your lower chest: Studies have shown the decline bench press to be an effective exercise for those looking to improve the typically stubborn lower section of the chest (the pectoralis major), which is often neglected, as there are only a handful of exercises which target this area.