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Find out here everything about Decline bench press.
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In this article we are going to show you how to make Decline bench press:
Learn Decline bench press just in 5 seconds: Video
Summarized explanation
Lying on a declined press bench. Hold bar in pronation with a wider than shoulder grip and lower to chest. Elevate
Step by step
1-Lie on a declined press bench and lean head, shoulders and glutes on the back of bench.
2-Hook legs to the bench padding
3-Hold a bar with a prone grip (palms facing front) at a wider than shoulders separation.
4-Take bar from support.
5-Extend arms until the bar is in front of your chest.
6-Lower bar to chest by flexing elbows.
7-Raise to starting position.
| Must Leave a small curve in the lumbar zone. |
Don´t 1-Touch chest with bar if you have any pain in the shoulder joints. 2-Bounce with bar on chest |
Tips If shoulders bother you, lower the bar to the beastbone level instead of the chest. |
Extended Explanation
Lie face up on a declined press bench and lean head, shoulders and glutes on the back. With legs hooked to the padding, if the bench has them. Hold bar with prone grip (palms facing front) at a wider than shoulder distance. Remove bar from support and stretch arms so that bar is in front of your chest. This is the starting position. Start movement lowering bar in a controlled manner to your chest by flexing elbows and raise it again to starting positon. This is a rep.
Basic Muscles Explanation
The basic muscles involved in the press or push exercises, including the arms flexions, are located in the shoulder and elbow joints. The anterior deltoid, which is located in the front part of the shoulder also takes part in the movement. The pectoralis major covers all the chest. and the declined position of the bench emphasizes the activation of the inferior part of the muscle. The brachial triceps also participates in the elbow joint in the press or push movement. This is a potent muscle for the press that covers the back part of the arm. The participation of the this muscle is increased at the final part of the movement, when we are about to extend the arms.The brachial triceps has three heads the external, middle and internal, that join in a common tendon that inserts in the ulna bone.
Muscles & Joint Actions
When arms extend and separate from the body, the shoulder joint flexes and produces the emphasis on the contraction of the anterior portion of the deltoids. At the same time, the major pectoral contracts permitting the elevation of the weight. After the weight passes the first half of the movement, the brachial triceps contracts and completes the movement.
Sport Uses
This exercise is used by ahtletes in fitness to develope the volume of the pectoral. The shoulder joint flexion brings about the contraction of the deltoids. These movements are present in sport actions that push or hit. They are complementary exercises for weightlifting and powerlifting, and for contact sports where the hit or punch is the main action. It is also important to mention the importance they have in sports like basketball or where throws above the head or in front of the body are the main movements.
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