Pretty soon, our upper body workout started with flat barbell bench, incline barbell bench, and
decline barbell bench followed by all three positions repeated for dumbbell pressing.
--
Decline Barbell Bench Press 3 sets of 10 - 12 reps.
Not exact matches
That being said, standing
barbell wrist curls will help you place more emphasis on the contraction than seated curls, but to enhance the contraction even further try resting your forearms on a
bench or a
decline bench.
Dumbbells,
Barbells, Cardio Machines, Medicine Balls, Rubber Bands, Step Machine, Stationary Bike, Elliptical Machine, Spin Bike, Swiss Ball, Squat Machine, Flat
Bench, Incline
Bench,
Decline Bench, Kettle Bell, Shoulder Press, Smith Machine, Leg Press, Hack Squat, Cables, Leg Extension Machine, Leg Curl Machine, Stair Stepper, Hip Abductor, Chin Up Machine, Pull Up Machine, Lat Pull Down Machine, W Bar, Straight Bar, Seated Leg Curl, Yoga Mat
Free Workout Plan Substitutions:
Barbell Decline Bench Press,
Decline Bench Press on Smith Machine
You will be interested to know that the EMG shows a higher reading with
barbell bench - press than D / B
bench - press, flat, incline or
decline.
These workouts include
decline pushups, dumbbell pull over, incline
bench barbell press and use of Smith machine incline
bench press.
Begin with the
barbell resting on your chest on the
decline abdominal
bench.
These types of exercises include the
bench press (flat, incline and
decline), squats (and other squat variations), deadlifts (and other deadlift variations), rows (bent over
barbell / dumbbell rows, t - bar rows, seated chest supported rows, etc.), pull - ups, dips, and overhead presses.
Acceptable
barbell / bodyweight chest exercises:
bench press, incline
bench press,
decline bench press, push - ups, overhead press.
For lower chest, make sure you position yourself on a free weight
decline bench press machine and take the
barbell above you with a grip that is slightly beyond shoulder width apart.
front squat 2 x 6 - 8 seated knee extension 2 x 10 - 15 leg curl — either seated or supine 1 x 10 - 15 prone dumbbell row on high
bench 2 x 8 - 12 parallel bar dip 1 x 8 - 12
barbell row 1 x 8 - 12 French press with EZ bar on
decline bench 1 x 8 - 12 standing biceps curl with straight bar and narrow grip 1 x 8 - 12 crunch 1 x 15 - 20 incline reverse crunch with hip lift 1 x 19 - 15 back extension 1 x failure (start with just one rep and slowly work up to fifty) 4 - way neck work with towel 15 sec.
Chest dips are an excellent alternative to the
decline barbell / dumbbells
bench press, although they require some strength and are therefore not recommended for beginners.
While the flat and
decline bench press are a reliable option, the machine
bench press,
barbell and machine shoulder press as well as
bench dips appear to be good alternatives.
Barnett et al. (1994) compared the
barbell bench press at a number of
bench press angles including 18 degrees below horizontal (
decline), flat, 40 degrees incline and vertical shoulder pressing.
* Chest Incline
Barbell Press 5 sets x 10 - 12 reps * Flat Dumbbell Press 3 sets x 8 - 10 reps * Incline Dumbbell Flyes 3 sets x 10 reps * Cable Crossovers 3 sets x 12 reps *
Decline Bench Press 3 sets x 8 reps