Can you bench more on decline

While all bench press variations will build the chest, the decline gives an emphasis on the lower pecs while also not placing as much stress on the shoulders. Other bodybuilding exercises that focus on the lower pecs, like vertical dips, tend to involve the shoulders, so bodybuilders who want to de-emphasize the delts will definitely want to consider adding decline pressing to their programs.

In addition, lower stress on the shoulders and back may be an important benefit especially since bodybuilders tend to train at higher volumes than casual gym go-ers or strength athletes. For more information on the differences between bench pressing as a powerlifter vs a bodybuilder check out our article here. Powerlifters, especially those who bench with a pronounced arch, may benefit from using decline pressing as an accessory to their competition lifts.

Even if you are not someone who does use a high arch to press, the decline bench press may be a good way to still add some heavier bench sets to your week without adding extra stress to the back or shoulders. It can be a great way to build up the chest muscles, especially outside of competition season. As an everyday gym-goer, you should feel encouraged to try all types of lifts and variations to see what you like and what helps you get to your goals.

The decline bench press will be great especially if you find the flat or incline bench are too stressful for your shoulders or lower back, or if you do wish to give your chest a different type of stimulation for muscle growth purposes. To set up a decline bench press you will need to ensure your gym has a rack with a decline bench set up. When including the decline bench press into your program you will want to first assess what purpose it is serving and then go from there.

The following are just general guidelines to get you started. If you are an everyday gym-goer looking to build pressing strength or a powerlifter looking to do more heavy volume specific to your competition lifts, you will want to take the following considerations when programming:. For powerlifters, opt for swapping out a competition bench press day with decline, or add an additional day of bench to your program. Keep in mind that because of the potential to move slightly heavier weights with the decline it may be a good way to practice holding and pressing heavier loads.

If you are an everyday gym-goer looking to build your chest up or a bodybuilder looking to focus more on your pec development, you will want to take the following considerations into account when adding decline bench into your program:.

An everyday gym go-er or bodybuilder can even replace their flat benching with a decline bench press and treat it as a primary movement if it is their preferred method of benching. Alternatively, you can spend some training cycles focused on the decline and then return back to flat or vice versa, or if you are benching multiple times a week make each one a different variation.

Some of the most popular exercises are decline dumbbell presses, cable chest flys or vertical dips with a forward lean. Learn how muscles are made, which foods fuel a strong body, and how to get started. Learn about the best pre-workout nutrition strategies.

Eating the right foods before a workout can maximize performance and speed up recovery. Many people wonder whether it's OK to work out while they're sick. How do you spot a friend lifting weights?

Here's the basic spotting technique for common exercises, as well as tips to keep your workout safe and…. Pelvic floor exercises are important, no matter your gender Here's the most recent research and…. Whether you're a trail runner or sprinter, the right pair of running shorts goes a long way in keeping you comfortable and protected.

See the 10…. Using your own momentum to propel you forward, manual treadmills offer an effective way to break a sweat. See the manual treadmills that our expert…. Health Conditions Discover Plan Connect.

How to Do the Decline Bench Press. Muscles and benefits. Tips on doing it. Potential cons and considerations.

Decline bench presses induce greater overall activation of the pecs compared with the incline bench. Because of the structure of the pectoralis muscle, it can and should be trained at a variety of angles. When having to choose between incline or decline presses, be mindful that because the upper pecs are engaged during both incline and decline bench positions, while the lower pecs are only engaged during decline pressing, incline bench should not serve as the sole pec movement if full pec development is the goal.

Looking to tighten your midsection? Follow these tips from men's physique's best. Like a flat bench, a decline bench press has the potential to build both upper body power and muscle, but it doesn't recruit key shoulder muscles and it may even cause shoulder strain.

As a subtle variation on a classic, the decline bench press comes with some naturally subtle perks and drawbacks of its own, too. The decline bench press primarily targets the lower part of the pectoralis major muscles. To a lesser extent, it also works the upper pectoralis major, anterior deltoids and triceps.

The biceps muscles on the front of your upper arms work as stabilizers during the movement. Bench press die-hards invented the decline bench press for a reason, and that reason is that they wanted a more intense focus on stimulating the chest muscles. Though the jury is still out on whether the decline press is conclusively better than the flat bench in that regard, some may experience more stimulation — especially in the lower chest — due to the exercise's greater range of motion.

Read more: Alternative Exercises for Bench Pressing.