The decline bench press is a weightlifting exercise that focuses on the lower chest muscles, deltoids, and triceps. It involves lying on a decline bench with the head lower than the feet and lifting weights at a 20-30 degree angle. It is important to have a spotter and not stay in the inverted position for too long. This exercise is designed to improve the lower pectoralis major muscle group.
In most chest exercise routines, the bench press is used to expand and grow the bodybuilder’s chest area. These bench press exercises are divided into three types: the incline, the decline, and the flat bench press. The decline bench press is a normal bench press performed in a decline position, with your head lower than your feet.
There are many weight lifting exercises designed to support the expansion and growth of the chest area. The decline bench press is a bench press performed in a decline position where the weight bench is lowered close to the upper body at a 20 to 30 degree angle. This workout routine is designed to put more emphasis on your lower chest muscles, deltoids, and triceps.
Execution of the decline bench press is relatively simple. The weightlifter should begin by lying on their back with a flat back on the decline weight bench, placing their feet securely in the clamp area for support and leverage. Your hands should grip the bench press bar with your arms about shoulder-width apart. The weight is lowered to the upper mid-chest and then raised back up to a close lockout position.
This exercise places the weightlifter in an extremely precarious position as his head is lower than his feet and his feet are secured by orthotics. Weightlifters should make sure they don’t have too much weight on the bar and should always have a spotter before performing this exercise. It is also important not to stay too long in this inverted position before exercise as the blood is facing downward towards the head, which can increase pressure on the head during exercise.
The thoracic muscle, typically referred to as the pectoralis muscle, is a large, fan-shaped muscle that spans the entire upper chest area through the ribcage. This pectoral muscle is made up of two heads, the first is the superior clavicular pectoralis major and the second is the inferior sternocostal pectoralis major muscle group. The decline bench press is considered a shaping exercise designed to improve the lower pectoralis major muscle group.
The flat bench press is an exercise most commonly used for generating power and max set tests. With the decline bench press, the weightlifter focuses on lifting the weight from an inverted position. This helps define the lower chest area.
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