One of the most evident unique aspects of the decline bench is the low angle of decline you have to position yourself to lift weights. Though some strength trainers overlook this workout bench, it does a better job of strengthening your upper torso much more than the Flat or Inclined benches. You cannot build healthy and strong muscles by relying on only certain benches. When you think of the Best Workout Bench for your chest muscles, the decline bench undoubtedly takes the lead. In this article, we are going to answer the question; what does decline bench work help to achieve?
How do you perform decline bench workouts?
A decline bench is generally positioned at about 15 to 30 degrees. Depending on your preference, you can use either a barbell or dumbbells with a decline bench. If you are using the decline bench for the first time, using the smith machine or having a spotter close by is necessary for safety.
If you are using a barbell, ensure you have placed it within reach of your hands on the decline position. Load weights suitable to your level to comfortably lift.
After pivoting your legs properly on the foothold, lay down on the bench positioning your back in the middle of the padding.
Grip the bar in a narrow position preferably a few inches wider than the width of your shoulders. Lift the bar from the rack and gently lower it to your chest. Take in as much air during this phase as possible. If you are not used to the decline bench, ask someone to assist you unrack and bring the weighted bar down to your chest.
Muster your strength and push up the bar while breathing out at the same time. Repeat the process for the desired number of times before finally placing back the weights on the rack. If you think placing it back might be tricky, a spotter can help you safely place it back on the rack.
Which muscles do you strengthen with a decline bench?
Decline benches are gaining more popularity especially the Foldable Workout Bench due to the increased awareness of the need to do healthy weightlifting. Building your muscles is not just about lifting barbells or dumbbells but also targeting specific muscles to ensure you achieve uniform muscle strength. If you are looking to work out the following muscles, a decline bench will do better than the flat or incline.
1. Pectoralis Major
What does decline bench work help to build? This question may have bothered you for some time. But when you think of building a wide and strong chest, the idea is strengthening the pectoralis major. This is the large chest muscle, consisting of the upper (clavicular) and lower (sternal) heads. The clavicular head connects the collarbone to the upper arm. The sterna head connects the breastbone to the upper arm bone. The two draw the arms towards the midline of the chest.
Triceps constitute the muscles on the back of your upper arm. It is so-called since it has three heads, one attached to the shoulder blade and the other two to the upper arm bone. Their tendons combine and attach to the forearm bone. Triceps are the ones that straighten your elbow hence a narrow grip works them out perfectly.
3. Deltoid muscle
The deltoid is another part that gets involved when you are doing a decline bench press. The muscle is located on the outer shoulder running from the collarbone to the back of the shoulder blade. It has three heads inserting midway into the upper arm bone. The heads on the rear and posterior raise arm in a backward motion. The middle one raises your arm sideways while the front head lifts it in front of you.
What should you avoid when using a decline bench?
As much as a decline bench is one of the most popular bodybuilding equipment, it poses risks some of which can be fatal. And this is not just about the decline bench but also other workout utilities if not handled carefully. Here are some of the risks you should avoid when using this bench.
- Avoid using the decline bench for the first few months without the help of a spotter if you are not using the smith machine. Improper lifting may cause injuries to your arms and chest
- Avoid quick lifting off your chest especially with heavyweights to avoid injury to the sternum. Slow controlled lifting is the best
- Avoid inappropriate weight resistance and conform to your level to avoid injuries and achieve full range motion
- Poor breathing cycles may increase pressure within your body. You should inhale as you lower the weight and exhale as you lift.
What does decline bench work help to achieve in body fitness? The decline bench is excellent for balancing your strength training needs especially working out the chest and arms. If you are used to only the flat and the incline benches, chances are that you are not utilizing the whole range of body muscles and may develop poor form and stamina. However, like other workout benches, you should always be careful to avoid injuries.
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