Chest Exercise - Decline Bench Press :: Bodybuilding Tips

Chest Exercise - Decline Bench Press :: Bodybuilding Tips

The Barbell Bench Press is often considered the king of upper body exercises. It's a great exercise to build muscle and strength in the chest and upper body. There is 3 types of barbell bench press:

1. Flat Bench Press
2. Incline Bench Press
3. Decline Bench Press

In this tutorial we'll only learn about DECLINE BENCH PRESS. The Decline Bench Press is a chest exercise that emphasizes the lower portion of the chest (pectoralis major). The major chest muscle is the Pectoralis Major. The Pectoralis Major (or pecs for short) has two portions an upper portion and a lower portion.

During the flat bench press both portions of the pectoralis work really well. However, when you perform an incline bench press you emphasize the upper portion of the chest, and when you perform the bench press on a decline you will emphasize the lower portion of the pectoralis.

The Exercises Process:

Starting Position: Begin by lying on a bench. Use a grip that is slightly wider than shoulder width.

Form: Inhale and slowly lower the bar towards your chest. Pause for a brief second after the bar touches your chest and then exhale and extend your arms to the starting position.

Personal Trainer Tips: If you are a beginner, I suggest using a spotter just in case you experience unexpected fatigue.

The lower portion of the chest works really well during the flat bench press so it is often not necessary to add extra emphasis by adding decline presses to your chest workout.

Here's The Video of Decline Bench Press For More Help

Use a comfortable range of motion. The more range of motion to more muscle work, but in addition more range of motion means more pressure on your joints.

Try this sample Bench Press Workouts. And in the next tutorial you will learn about the Dumbbell Chest Exercise.