Furthermore, they reported that the narrow
grip decline bench press produces significantly greater latissimus dorsi muscle activity than the horizontal bench press.
Close -
Grip Decline Bench Press: sets 3 - 4 x 8 - 12 reps 3.
Not exact matches
This is why research shows that certain exercises, like the flat and
decline bench press, emphasize the main (large) portion of the chest muscle, whereas others, like the incline and reverse -
grip bench press, emphasize the smaller upper portion.
Two noticeable differences between this Bowflex
bench and others, are the lack of a
grip for getting out of a
decline position, and only a 15 year warranty.
1)
Decline Pushups (Toes On A
Bench / Chair) 2) Incline Pushups (Hands On A
Bench / Chair) 3) Narrow -
Grip Pushups (Hands Close Together) 4) Single Leg Pushups (One Leg In The Air) 5) T - Pushups (Wider
Grip)
I tried the flat, incline and
decline bench presses, I tried narrow and wide -
grip bench presses, partial - rep
bench presses, lifting heavy weights and light weights, I also tried different rep ranges and sets... but nothing I tried seemed to work.
Chest + Triceps * Incline
bench press superset with Incline dumbbell fly 4 sets x 6 reps * Flat bench dumbbell press superset with decline bench press 3 sets x 10 reps * Cable crossovers 3 sets 12 reps * Bench dips superset with lying tricep extensions 3 sets x 8 reps * Close grip bench press superset with tricep pressdowns 3 sets x 10 reps * Overhead dumbbell extensions superset with dumbbell kickbacks 3 sets x 12
bench press superset with Incline dumbbell fly 4 sets x 6 reps * Flat
bench dumbbell press superset with decline bench press 3 sets x 10 reps * Cable crossovers 3 sets 12 reps * Bench dips superset with lying tricep extensions 3 sets x 8 reps * Close grip bench press superset with tricep pressdowns 3 sets x 10 reps * Overhead dumbbell extensions superset with dumbbell kickbacks 3 sets x 12
bench dumbbell press superset with
decline bench press 3 sets x 10 reps * Cable crossovers 3 sets 12 reps * Bench dips superset with lying tricep extensions 3 sets x 8 reps * Close grip bench press superset with tricep pressdowns 3 sets x 10 reps * Overhead dumbbell extensions superset with dumbbell kickbacks 3 sets x 12
bench press 3 sets x 10 reps * Cable crossovers 3 sets 12 reps *
Bench dips superset with lying tricep extensions 3 sets x 8 reps * Close grip bench press superset with tricep pressdowns 3 sets x 10 reps * Overhead dumbbell extensions superset with dumbbell kickbacks 3 sets x 12
Bench dips superset with lying tricep extensions 3 sets x 8 reps * Close
grip bench press superset with tricep pressdowns 3 sets x 10 reps * Overhead dumbbell extensions superset with dumbbell kickbacks 3 sets x 12
bench press superset with tricep pressdowns 3 sets x 10 reps * Overhead dumbbell extensions superset with dumbbell kickbacks 3 sets x 12 reps
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.
In fact, clavicular head EMG amplitude is higher when using a narrow
grip than when using a wide
grip during
decline, flat and incline
bench presses (Barnet et al. 1995).
They reported that the
bench press performed with a wide
grip and a
decline bench angle produced significantly greater latissimus dorsi muscle activity than the horizontal and incline variations performed with narrow and wide hand spacing.
The sternocostal head is more highly activated in the
bench press with a wide
grip and a
decline or flat
bench angle, while the clavicular head is more highly activated in the
bench press with a narrow
grip and an incline angle between 30 — 56 degrees.
Assessing four different
bench angles, Barnett et al. (1995) found greater pectoralis major sternocostal muscle activity when using an incline
bench of 0 (i.e. flat) and -18 degrees (i.e.
decline) than with an incline of 40 and 90 degrees, with a narrow
grip.