Not exact matches
The truth is that the
decline bench press will help you achieve complete chest development by recruiting more of the sternocostal head of the pectoralis major msucle, or the inner pecs, which can be very hard to properly target
with other exercises.
Features: Move from
decline to military
press with a quick pull - pin adjustment Rolled seat provides for excellent pivot positioning during leg exercises
Bench folds and rolls away for easy storage - perfect for small workout spaces.
Flat
bench, incline and
decline press, and shoulder
press can be done
with different adjustments.
The
decline bench press is performed
with your head lowered at an angle.
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.
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.
You know, after literally doing
bench press, push up,
declined fly, inclined fly, inclined
press,
declined press, and then finishing up
with whatever, pushups to exhaustion you know, and you walk out of the gym 90 minutes later and you know, that is the type of thing that definitely requires a fair deal of recovery.
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.
Thus it appears that the
decline and flat
bench press angles are superior to angles above 40 degrees and the flat
bench press may be optimal, which is in line
with the findings of Landin & Thompson (2010) noted above.
As
with the squat, the
bench press can be performed
with many variations to target areas of the chest more specifically — using the flat
bench will hit the middle of the chest, using an incline
bench press will work the upper pectorals (and serratus anterior), whilst a
decline bench press will hit the lower pectorals.
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.
With wide spacing, the anterior deltoid muscle was greater than
decline and flat
bench press.