Thus, even the clavicular or upper fibers of the pecs contract to push the bar up from a decline position. To a lesser extent, it also works the upper pectoralis major, anterior deltoids and triceps. www.mindandmuscle.net. Use a regular grip on the bar. Like a flat bench, a decline bench press has the potential to build both upper body power and muscle, but it doesn't recruit key shoulder muscles and it may even cause shoulder strain. Equipment is important in this exercise. To stabilize the weight overhead in an incline position, the lower-pec fibers must not contract fully. “It targets different areas of the chest that flat and incline benches don’t,” Hutchins says. Privacy Policy Muscles Worked The incline version allows you to work on the anterior deltoid… The decline bench press is an effective flat bench alternative that will change the angle and tension placed on the chest; increasing the likelihood of new stimulus to the working muscle and therefore an increased probability of muscle growth in size and strength. Close . There is also a general consensus among professionals that regular bench pressing can lead to reduced "bad" cholesterol and an increased amount of "good" cholesterol, reducing the risk of heart-related diseases. Whether you call it the decline chest press or bench press, the exercise involves lowering your weight bench to create a downward angle. The flat bench press does a better job of developing your pecs. She is a former American College of Sports Medicine certified personal trainer and currently works as a Level 1 CrossFit coach. All rights reserved. As an added bonus, varying this exercise can reduce overall stress through your shoulders, elbows and wrists as each one targets chest and arm muscles a little differently. While the bench is a good upper body pressing strength exercise, it’s not high on the priority list because there are exercises more specific to lifting that come first such as the push press, snatch push press and press. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the Perhaps one surprising benefit is that people who bench press regularly are also more efficient runners. decline is good because you use more chest and less front delts. , The bench press is one of the "big" lifts. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse Why … View Profile View Forum Posts No Ka … In this article, we discuss the mechanics of the bench press arch, and dive into whether or not it's safe and should be considered cheating. 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. In addition to fitness experience including USFCA fencing discipline, stage combat, track and equestrian training, Dan has contributed health and fitness-oriented content to AZCentral, SportsRec, JillianMichaels.com, ModernMom, The Nest and more. . With an arch bench press you are trying to almost put your body in a decline position. For the latter, a bench angled between -18 and 0 degrees offers the most impact. | Livestrong.com To maximize physical performance, include incline, flat and decline bench presses in your training routine. Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. The flat bench press is arguably the best exercise for building absolute pressing strength due to the use of large muscle groups from a stabilized position. Dr. Bailey is also an Anatomy and Physiology professor. Press question mark to learn the rest of the keyboard shortcuts. Also do NOT use what is known as a false grip where the thumb is wrapped around with the fingers. Able To Use Heavier Weights. Decline bench presses induce greater overall activation of the pecs compared with the incline bench. The decline bench press targets your lower chest. The same study found that decline bench press six-repetition max performance improved with a wider grip position versus narrow or medium grips. You may not vote on this poll. The decline bench press is a pressing exercise that may or may not find its way into your training routine. Let's talk about decline bench. Your information has been successfully processed! Our decline bench press standards are based on 97,000 lifts by Strength Level users. Both offer similar overall engagement of the clavicular head of the chest (the upper pecs), but the flat and decline positions recruit the sternocostal head muscles (the lower pecs) a bit more than the incline press, according to a June 2017 study published by Journal of Human Kinetics. Aubrey Bailey is a Doctor of Physical Therapy with an additional degree in psychology and board certification in hand therapy. You are somewhat mimicking the bench press of a decline by doing an arch. In actuality, the Decline Bench may be more beneficial than the standard Bench Press for building chest … It's similar to an upward facing dog pose in … If you like flat barbell bench pressing and want to add in some incline spice: Test the waters and see if you prefer barbell or dumbbell incline bench pressing. It's reached almost mythic status among lifters, and most would be gravely concerned if a potential training program didn't include it. Though the lowered position of the decline press aims to boost your range of motion, you can seriously stunt that range if your grip is too wide. Neither bench press nor decline press is bad for you. Even good technique will only get the second group so far. Whether the bench press is good, bad, or ugly, let's lower the premium placed on the bench press and put athletic training priority in its proper order, the bench press should be last on the list. Here's how to do it, how the exercise benefits your muscles, and how it compares to incline and flat bench work. Press J to jump to the feed. Terms of Use Dumbbell bench pressing will let your arms move in a more natural pattern and you will still hit the lower and upper pec evenly without the pain. Many guys enjoy benching because it's a great way to get their man card from their gym buddies or get a much-needed ego boost every now and then. Archived. Let's talk about decline bench. 1 decade ago. In a decline position, all fibers—including the clavicular fibers—are stretched at the bottom position of the decline chest press. When having to choose between incline or decline presses, be mindful that because the upper pecs are engaged during both incline and decline bench positions, while the lower pecs are only engaged during decline pressing, incline bench should not serve as the sole pec movement if full pec development is the goal. If you want your legs to grow, the leg press can be a good way to add volume to your workouts without risking failure under the bar. 80. Read more: Alternative Exercises for Bench Pressing. The material appearing on LIVESTRONG.COM is for educational use only. Voters 18. Consider adding it to work the lower portion of your chest. 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