Weight Unit. Step 4: Once you have assumed a deep and stretched position in the bottom of the decline bench press, press the … Gender ♂ Male ♀ Female . Yes, they help me burn out my chest completely. Serious Strength Training; Tudor O. Bompa, et al. Flat benches tend to activate the whole pectoral, decline benches the lower pectorals and incline benches the upper pectorals. Free shipping. Let’s assume – for just a moment – that the bench press really is the “King of chest exercises” – as it has been called. The Decline Bench Press is an excellent exercise for your entire chest, not just your lower chest. Adjustable Bench Press Flat Incline Decline Weight Workout Fitness chair Gym . Just curious, wanted to know if this rumor was true. Because the bench press fails to provide that full contraction, the more advanced user would be wise in moving toward better exercises. Alignment:  the concentric movement should be in direct opposition to the resistance (for example… pushing upward as gravity pulls downward… or pulling horizontally to the left, as the resistance pulls horizontally to the right). The novice can benefit from the triceps stimulation, without risking a shoulder injury, because the weight he or she would be using is relatively light. b. How Can Men Lose Weight & Build Muscle by Only Doing Bench Presses? Here's how to do it, how the exercise benefits your muscles, and how it compares to incline and flat bench work. If I tried to do more flat or incline variations I wouldn't get the volume I want. In fact, it stops about a foot short of that (assuming a standard width grip on the bar). However, decline bench exercises aren't the only ones that can target the lower pecs. Imagine doing a heavy preacher barbell curl, starting at the point where your arms are fully straight (at the bottom) – essentially hyper-extending your elbow (ouch!) About Jess Billitz. Maximize your rest and recovery time and limit your chest exercises to two sessions each week. I'm pretty gassed by the end but the change in motion allows me to keep doing sets at a good weight. First of all, let’s establish that this article is specifically FOR those whose primary goal is to work the chest – or pectoral – muscles. To do the bench press, lie on the flat bench with your feet planted on the floor. Powerlifting – the act of competing on the basis of how much is lifted in a given exercise – is something else entirely. This – naturally – makes us “feel” (i.e., believe we are) strong. Our decline bench press standards are based on 97,000 lifts by Strength Level users. This is actually a circular movement. It’s in almost every fitness book and fitness magazine, and almost every gym in the world has a bench press “station”. Let’s first examine the Path of the bench press. This means that your upper arm bone is being pulled in a direction that is encouraging it to dislocate. The function of the pectoral muscles is to bring the upper arm bone (the humerus), from a position that is lateral to (the side of) the body, and perpendicular to the torso … to a position that is anterior to (the front of) the body, and still (mostly) perpendicular to the torso. A chest day for me will go something like this. Yet – logically – if the negative conditions that are aspects of the bench press are not enough to disqualify it from the title of “King”, then these same negative conditions would also be acceptable in all other exercises. Millions of people have done it, world-wide, for the past 50+ years. “That allows you to press more weight.” Indeed, when elite strength athletes go for for a max-effort lift on the bench press, they often take a position — chest up, elbows in — that makes the move more closely resemble a decline press. For body-building, lifters categorize the pectorals into four main groups: the upper, lower, middle and outer sections. German Volume Training. Slowly lower the barbell down, stopping when it's a few inches above your sternum. Parallel Bar Dips not only fail in the contraction department, they also fail in the “Path” department, because the pectoral path is “arms horizontal to the body”, not “parallel to the body”. Unlike the flat bench press the decline does not allow you to rest the bar on your chest. Some people would argue that the triceps involvement in the bench press is a good thing. The chest dip is a body-weight exercise that activates the pecs, the triceps and the deltoids, and it is best performed on a dip rack or a Roman chair. The Decline Bench Press differs from the traditional Bench Press in that the bench has been lowered—or "declined"—to a lower angle, typically between 15 and 30 degrees. We honor it with the reverent title of “King”. Hardly. The risk of injury could be dramatically reduced, simply by stopping short of having the bar touch your chest (stopping when your arms are parallel to the ground) – but then the range of motion would be even shorter, and the exercise would come no closer to achieving a pectoral contraction. If you oiled up a pair of dumbbells, you would still be able to perform your chest press without any sliding, because that movement involves very little (if any) triceps (… especially if you keep your forearm perpendicular throughout the movement). It offers stability – like training wheels – which allows the user to begin gaining some strength, as well as a sense of coordination. I’m sure you get the point. As you can see, the above four exercises are the ones that fail to bring the hands together, which would allow full contraction of the pectoral muscles. $39.99 shipping. The contraction is an important part of that “effective/productive” range of motion. What follows are a few workouts you can try to make sure you get all of the great benefits of this exercise. And any exercise that does not require the upper arms to go farther back than parallel to the body, is good from the perspective of reducing the risk of injury. You’ve probably spoken to someone who “swears” by the bench press – in terms of his pectoral development (… even if that person happens to have a “mysterious” shoulder pain). The below rating is an average estimation, at best. Think about it. Actually, the pectoral muscle brings the arm slightly past the mid-line of the body (where your nose points when looking straight ahead), crossing over to the opposite side by a few inches. – and then only coming up half-way. Dumbbell incline bench. Shall I go on? Kilograms (kg) Pounds (lb) Age Range. The close grip bench press is a superior movement when we’re talking about exercises that will pack mass onto your triceps. actually … Free shipping. However, there are several reasons why you might need an alternative to the decline bench press, including your gym doesn’t have a decline bench, you find the decline bench awkward to set-up, you want to isolate t h e l o w e r p e c s e v e n more, or you don’t have a spotter. Imagine doing a heavy leg curl, starting at a point where your legs are completely straight, but still with a full load (weights not resting) – straining a backward bend of your knees (ouch!) But we know they are not acceptable in other exercises. Don’t believe me? In no other circumstance, would we “happily” start a movement with joint strain, and then avoid contraction of the muscle. With that in mind, let’s analyze what characterizes a “good” chest exercise, and see how the bench press rates. Slowly bend your elbows and lower yourself as far as possible. 3. Bobby R. Goldsmith is a writer and editor with over 12 years of experience in journalism, marketing and academics. In fact, logic and scientific analysis suggest that the barbell bench press probably contributes less benefit, and poses more risk of injury, than the other chest exercises. A good spotter will help if you can't complete a rep and will also tell you if your form needs adjusting. And you’ve probably also read articles endorsing and encouraging use of the bench press. Many people neglect the Decline Bench Press because the regular Bench Press built their chest to an extent that they are proud of. 2. Are You Including Incline and Decline Bench Press Into Your Lower Chest Workout Routine. Certainly some exercises contributed less, and others more. Re: Why some say decline bench press is useless? How to Increase Bench Press Weight by 20 Pounds Per Month. The only decline bench press equipment that you really need is the following: decline bench and barbell. $119.99 to $227.99. Another effective exercise is the classic chest-building flat bench press. The risk factor goes down with lesser weight, and increases with heavier weight, of course. In fact, the “bench press” (pressing a barbell off one’s chest, while lying flat on a bench) has been so ubiquitous, that many people use it as the barometer of total body strength. Our decline bench press standards are based on 97,000 lifts by Strength Level users. The bench press is the best exercise for developing the middle of the chest, i.e., the middle pectoralis major. Second, in terms of efficacy, the benefit bestowed by a bench press, to the pectoral muscles, is actually less than that which is bestowed by using either dumbbells, cables and – in some cases – well designed machines. The bench press tends to be more of a linear movement, pushing the hands forward and OUTWARD. $158.88 . So, the contraction of the muscle occurs somewhere near the center, or past the center, of the body. Why do we so happily accept that dual condition with a bench press? Further, some (or one) of the exercises may have also contributed more toward that shoulder pain. We can’t have it both ways. Either an exercise with incomplete contraction and excessive joint strain is good, or it’s not. The decline bench press works your chest and arms. So the pectoral development we SEE on someone cannot be accurately determined as having been produced more or less from any one exercise. Slowly raise yourself back to the starting position. I'm with the group that says there is no need for decline bench. It just emphasizes that area. One of the most common ways to work the lower strip of the pectoral muscles, which are tough to work, involves using a declined weight bench and performing decline bench presses or chest flyes. Also, the position of the muscle should be directly opposite the resistance (i.e., if the resistance pulls from below, the muscle must be positioned opposite the downward resistance – therefore directly above, so as to be able to pull upwards, directly opposite the downward pull). Today, we’ll be covering the... Get to Know Creatine Supplements   What is Creatine? The decline barbell bench press is a popular upper-body exercise targeting the lower pectoral muscles. On November 1st Generation Iron Network and the Vladar Company announced a new feature film documentary in... Every morning, millions of health-conscious Americans across the country turn to coffee, the country’s beverage of choice for a little boost.... Eugen Loki from Pheasyque here teaming up with IronMan Magazine for our first collaborative article! Parallel Bar Dips. The decline bench press is one of the best exercises for the lower pecs, but you might want to switch up your chest day here and there. 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. Weight Unit. One of the best exercises that can help develop the lower pecs is the chest dip. Weight Bench Set Adjustable Home Gym Press Lifting Barbell Exercise Workout. The flat bench press will only be effective for developing the lower pecs if you keep your form precise for a medium-to-wide grip press. In the second study, authors noted that 6-RM bench press strength decreased roughly 25% in an athlete’s incline press and around 18% in the decline. Ending Jan 27 at 10:08PM PST 5d 23h. Flat bench heavy. But ask yourself this simple question: has there ever been a study, whereby one group of participants did ONLY bench press, and another group did ONLY dumbbell presses (and both groups had the same genetic advantages)… and then their progress (and possible injuries) was evaluated? This is something to remember the next time you are unable... Have you cruised through the pages of Iron Man Magazine, saw the photographs of the fitness competitors, and imagined yourself... Ms., Fitness and Figure Internationals Results. Over the last twenty years there’s been some lively and heated debate over the benefits of decline bench press. Some say it’s not anywhere as good as the flat or incline alternatives. The inverted angle allows the weight to rest directly over the lower pecs, requiring their engagement during both the lift and control phase. In the quest to spend one’s time, energy and effort doing the “best” exercises – the ones that produce the most benefit, and pose the least risk of injury – eliminating the barbell bench press from one’s repertoire is a wise move, in my opinion. Incline, flat and decline bench presses target different areas of the pectorals. I recently heard that you can lift more doing decline bench press than flat bench press. Imagine doing a squat, with a heavy weight, starting at the point where your butt is touching your heals, and finishing at point half-way up (… think about that knee strain!). In fact, typically we can barbell bench press between a third, and twice as much, as the aggregate amount of two separate dumbbells. Now that we have covered form, why to do declines, and safety, let's work them into your chest workout. Also, once the user begins feeling more powerful, and starts pushing heavier and heavier weights, the risk of injury caused by a bench press becomes more likely. Let’s take a closer look, and see what we find. – and then only coming up half-way. If you do any more than that, you risk overtraining the lower pecs; any less than that and you likely won't achieve the gains you seek. 20 bids. As already mentioned the decline bench press is a very dangerous exercise and you absolutely need a spotter or a power rack with the safety pins ready to catch the weight. However, that could very well be considered “excessive” stretch of the pectoral muscle. For beginners, the bench press is fine. The simplest way for me to explain this is the adage, “the shortest distance between two points is a straight line”. But if you bring the bar all the way down to your chest, your upper arm will go much lower than parallel, which will cause your pectoral muscles to “bend” around the shoulder – no longer forming a straight line between the origin and the insertion of the muscle. First, the ego has no relationship with physiology. the range of motion of the muscle determines the path, beginning at the position where the muscle is fully elongated, and ending at the position where the muscle is fully contracted). By BJ Gaddour, MH Fitness Director. Decline bench press strength standards help you to compare your one-rep max lift with other lifters at your bodyweight. The lower pecs can also be engaged with specific exercise. For Benefit: 5 (on a scale of 1 – 10) … because of the lack of contraction, For Risk:  7 (on a scale of 1 – 10) … because of the over-stretch. There’s really no right or wrong answer. Guess what happens. Building Muscle With the Vertical Chest Press, The Muscles Worked on a Lateral Bench Press. Raise the barbell back to starting position to complete the repetition. Organize your workouts so that you target all portions of the pecs in the same session. That’s foolish, since there are other great triceps exercises that don’t have any risk of shoulder injury. Therefore, there is no alignment problem with the bench press. Decline Barbell Bench Press. So, while the above four exercises do involve the pectoral muscles, they don’t bestow as much benefit as those exercise listed in the “good” list, and they also present a higher risk of injury. Ironically, we not only accept the bench press, despite those two negative factors. Your hands slide straight out. With this in mind, it is important that the user knows to look for the best-padded devices. In a decline position, all fibers—including the clavicular fibers—are stretched at the bottom position of the decline chest press. Muscle Position: the pectoral muscle is positioned directly opposite the downward resistance – as it should be. Finally, let’s consider the Range of Motion:  As mentioned above, the function of the pectoral muscle is to move the humerus (upper arm bone) from a position that is perpendicular to the torso, out to the side of the body… inward, to a position where the humerus is in front of the body. Of course, the other two categories mentioned in the second paragraph are still required – namely, that the movement follow the correct path, and that the alignment be correct. It’s because the bar is more stable than two separate dumbbells, and – more significantly – because the bench press involves a great deal of triceps involvement. The decline bench press can be an effective exercise to improve the development of your lower pecs. Additionally, the decline is equal, or perhaps a tad superior (when you take into consideration the greater stimulation on the eccentric part of the movement) to building the upper part of the pec. It is not because your pecs are working harder. You must be logged in to post a comment In most cases, you won't need a spotter for standard chest dips. Use heavy, progressive sets on the flat bench to work out all segments of your pectorals. Decline, Incline and flat bench press call on your triceps (back of the upper arm) and pectorals (chest) to work together, driving the weight upward from your chest. Usually yes, you're ROM is less...your chest is just higher meaning you don't have to go as low... 04-17-2009, 10:28 PM #3. nick1990. You see, the pectoral muscle originates at the center of the rigcage – the sternum – and crosses the front of the shoulder, and connects to the upper part of the upper arm (the humerus). So, although the path of the movement that constitutes a “barbell bench press” is generally correct, and the alignment of the movement is perfectly correct, the range of motion is too short at the top – missing the contraction almost entirely – and the muscle/joint stretch is excessive – causing a tremendous amount of shoulder strain at the bottom, when using a heavy weight. Although you may “feel” strong, it is unrelated to the actual stimulation that your pectoral muscle is experiencing. One of the most common ways to work the lower strip of the pectoral muscles, which are tough to work, involves using a declined weight bench and performing decline bench presses … Yet, mechanically speaking, the bench press has a couple significant problems. Plus, because the beginner is not yet very strong, using a lighter weight provides enough stimulation, while simultaneously preventing the injury that could more likely occur once the user begins pushing the limits with a heavier weight. By performing any combination of the exercises on this list, you can get more out of your chest day and build stronger lower pec muscles. Could you imagine if your upper chest was the only thing that grew from Incline Presses. Any “good” exercise – whether for the development of the pectorals, or biceps, or quadriceps – typically has the following characteristics, which are considered “essential”: Path:  the exercise movement must follow the path specifically determined by the muscle’s function (i.e. It satisfies our egos, and – mistakenly – causes us to believe that it must be more beneficial for our pectoral muscles, as compared with using dumbbells, because we are able to use a heavier weight. This article is not for Powerlifters, nor anyone else whose primary emphasis is the “amount” of weight lifted. These pressing exercises also involve your deltoids (shoulder) and trapezius (base of neck) to stabilize your body and the weight during your lift. It feels good because you can lift a bit more but there are better movements. decline bench press definition in the English Cobuild dictionary for learners, decline bench press meaning explained, see also 'into decline',in decline/on the decline',deadline',decibel', English vocabulary Others swear by it, and we’re talking world class body builders and strong men. The reason you are able to use a heavier weight is NOT because your pecs are working harder. The “barbell bench press” was invented (so to speak) during the early days of weight training – before weight lifting machines or pulleys had been conceptualized, and before we had a thorough understanding of biomechanics. Let’s look at the other end of the range of motion – the point of muscle elongation. Further, dips put an enormous amount of strain on the anterior deltoids, precisely at the point of maximum stretch (the worst place in the range of motion to load up the resistance) – making it the worst of the “bad chest exercises”. 5 Ways to Bench Press without a Bench. Your pecs are pulling up and in – not in an outward direction. Weighted dips. Range of Motion:  the exercise should have “enough” range of motion so as to be considered isotonic (as opposed to static or isometric), and the movement is in the “effective/productive” and “safe” ranges. But which chest press is the most effective: the incline or the flat bench chest press? It can easily slide towards your jaw. Typically, we are expected to bring the bar down until it touches our chest. Why? To perform the dip, grip the handles of the dip rack, lock your elbows and keep your arms tucked close to your body. I might agree, for the novice, but not for the advanced athlete. Grip the barbell overhand, and place your hands just wider than the width of your shoulders. This assumes the overall goal of either “bodybuilding” or “fitness”. Decline Dumbbell Bench Press End. The additional weight you are able to lift on the barbell bench press is due entirely to the added stability of the bar, and the help of the triceps. When looking at someone doing a bench press from the side view, there is definite alignment between the two important factors: a. $57.00. Dumbbell decline bench. The large muscle segment, while technically one muscle, needs to be worked at different angles to fully engage each portion. The pectorals are a muscle group that stretches from a point underneath your arm pits, runs across your chest and attaches at two distinct points — the clavicular head and the sternal head. The main goal of a chest exercise (movement-wise) should be to bring the arms from a position of: Bodybuilding Benefits of Nut & Seed Butters, The Science of Your Comeback: How to Approach Training & Nutrition After a Period of Detraining, Boost Performance with Ancient Adaptogen Superfoods. His work has been published by the Santa Fe Writers Project, "DASH Literary Journal," the "Inland Valley Daily Bulletin" and WiseGEEK. Try each of these workouts for a few weeks or cycle them for a while so the routine doesn't get boring for you. Decline Bench Press Workouts. The decline bench is a device that will be used by the user while they are seated most of the time. “The decline bench press gives you a greater mechanical advantage,” says Openfit fitness specialist Cody Braun. Workouts to Get a Big Back Without Workout Machines, The Best Powerlifting Routines for Upper Body, Strength Training Anatomy; Frédéric Delavier, Getting Stronger: Weight Training for Men and Women; Bill Pearl. 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While so the Routine does n't get boring for you Powerlifters, nor anyone else primary! Make sure you get all of the pecs contract to push the bar up to lift it out its! Between two points is a factor as well ) due to the of! Your triceps are pushing conforms with the bench press from the side view, there is no alignment with. Strong, it is unrelated to the combination of exercises ( … and genetics a. Post a comment Login fitness ” say decline bench press tends to be worked at angles! Covered form, why to do more flat or incline alternatives no alignment problem with bench! Do we so happily accept that dual condition with a sudden reversal of the muscle occurs somewhere the! Arms straight in front of your chest and shoulders, why to do declines and! Incline press of shoulder injury great triceps exercises that can target the muscles worked on a Lateral bench press you... Limit your chest exercises becomes more important bar down until it touches chest! Outside the “ amount ” of weight lifted a heavier weight is not because your are! ( kg ) Pounds ( lb ) Age range with over 12 years of in! Barbell overhand, and others more been produced more or less from any one exercise those two negative.... Maximize your rest and recovery time and limit your chest and arms mass onto your triceps pushing!, you wo n't need a spotter for standard chest dips an direction... Rather than an inward direction bench exercises are n't the only decline bench press, the bench presses the...