A wide grip can strain the shoulder and pecs, increasing the risk of injury. The decline and incline bench press both target the chest, shoulders, and arms. However, in an incline bench press, the bench is set to 15 to 30 degrees on an incline. The biceps brachii helps this movement to a lesser extent. 1997. Gravity also pulls the weight downward. The pectoralis major muscle is located in your upper chest. Since your upper body is horizontal, your upper and lower pecs are equally activated. This piece of equipment is rarely used for its intended purpose, often serving as a glorified coat rack. It’s assisted by the triceps and anterior deltoid. Return the barbell to the rack. © 2005-2020 Healthline Media a Red Ventures Company. BENCH Instead, stop 3 to 4 inches above your chest to help keep your shoulders stable. Pause. Get all of your questions answered here. In comparison to barbell bench presses, the dumbbell version produces more activity in the pecs and biceps. It’s a variation of the flat bench press, a popular chest workout. The purpose of the decline bench press is to work the lower pecs. A barbell lets you lift more weight. Tucked away in the corner of your gym is the decline bench. Make sure your feet can still touch the ground. What You Should Know About Building Muscle Mass and Tone, Pre-Workout Nutrition: What to Eat Before a Workout, Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS, How High Energy Music Can Make Your Workout More Effective, How to Do a Snatch Grip Deadlift, Plus Benefits and Safety Tips, Trying a New Workout in the New Year? If you’re new to bench presses, you may want to try with incline or flat bench presses first. Secure your feet at the end of the bench. For a complete chest workout, do this exercise with incline and flat bench presses. For example, leading with your thumbs during the upward phase increases pec activity. | It’s done on a bench that’s parallel with the floor. BENCH PRESS Early Sampling: Which is Better? Join STACK and gain instant FREE access to resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. The following table shows what muscles are worked most during the different bench press angles: The decline bench press targets your lower pectoral muscles. For those of you who ignore the Decline Bench, it's time to change your attitude towards this chest-building tool. For those of you who ignore the Decline Bench, it's time to change your attitude towards this chest-building tool. The best option depends on your comfort level and goals. Your upper body is on an upward slope. In addition to lower pecs, this exercise also uses the: During the upward phase of a decline bench press, the lower pecs work to extend the arm. Eating the right foods before a workout can maximize performance and speed up recovery. Here's why: Tucked away in the corner of your gym is the decline bench. This targets your upper pecs instead. Compared to dumbbell bench presses, barbell bench presses produce greater activity in the triceps. However, it may be uncomfortable if you have shoulder, wrist, or elbow problems. Healthline Media does not provide medical advice, diagnosis, or treatment. The overhead press works so many muscles in your upper body and helps stabilize muscles and movements that use your shoulders. (See 3 Reasons Your Bench is Weak.). 12 Effective Arm Exercises Without Weights, Why Sled Training Makes Sense For Everyone, 9 Best Kettlebell Exercises for a Powerful Lower Body, The Plank Workout That Helps You Get Faster, Hockey Training to Improve Your Game In-Season, 9 Things Elite Strength Coaches Wish They Had Known When They Were High School Athletes, Get Faster for Any Sport With This 12-Week Speed Workout. Inhale and slowly lower the barbell until it touches your mid-chest, keeping your elbows 45 degrees from your body. Here's Why, Get a Beach Body and Improve Your Game With the Same Workout, Boot Camp Bodyweight Circuit To Improve Your Fitness, Exercise of the Week: Loaded Slideboard Lateral Lunge, Lie on a decline bench and grasp the bar with a shoulder-width grip, Let your shoulders depress into the bench as you let the bar settle, Inhale and tighten yours lats, upper back and core, Lower the bar down to the bottom of your chest, keeping your elbows and wrists directly beneath the bar, Exhale and drive the bar back up to starting position. Are made, which allows for more variety move the weight all the way to your lower chest.... A spotter used for its intended purpose, often serving as a glorified coat rack help you perform decline press. Barbell bench presses, you may want to try with incline and flat bench press involves a lot of at. Movements that use your shoulders in a decline press is an excellent exercise for strengthening lower... Major. 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