One of the more popular questions is — what does
decline bench work?
Okay, so — what does
decline bench work?
Not exact matches
Using a
decline bench will maximally stimulate the lower part of the inner pecs, while an incline
bench will make sure that the upper part of the inner pecs gets thoroughly
worked.
The
decline bench press also
works your triceps and anterior deltoid muscles.
If you increase the angle of the
bench, more
work goes to your triceps long head, while using a more
declined bench will place the emphasis on the lateral triceps head.
As the incline goes from -45 degrees (a
decline flye), to 0 degrees (the flat
bench flye), to 45 degrees (an incline flye), to 90 degrees (the military, or shoulder press), the primary muscles being
worked progresses from the sternal region of the pectoralis major, to the clavicular region of the pectoralis major, to the deltoids (shoulders).
o Many
benches feature a leg support to hold you firmly in place when doing
decline work.
Many
benches feature a leg support to hold you firmly in place when doing
decline work.
This will allow you to do a full range of incline,
decline and flat
bench work.
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.
So you
work upper pec when you do an incline type motion, now lets look at what happens when you do a neutral motion like a
bench press or a downward angle like in a
decline press.
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.
If you're
working out using a
decline bench press, it would be best to prevent any unwanted injuries during your exercise.
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.