Decline bench presses develop strength primarily in the muscles of your lower chest and the back of your arms. However, at least four other muscles acting as synergists and/or stabilizers also benefit from this weight-lifting technique. The American Council on Exercise cautions that safety is important when performing a bench press with your upper body angled downward. Throughout the exercise, be sure to have a spotter ready to assist you by grabbing the bar inside the position of your hands.
Chest Muscles and Arm Muscles
The American Council on Exercise notes that decline bench presses target the pectoral, or pec, muscles of the chest. These muscles are also known as the pectoralis major muscles. Specifically, decline bench presses are a good way to work out the lower half of the pec muscles, according to Frédéric Delavier, author of "Strength Training Anatomy, Your Illustrated Guide to Muscles at Work." Both authorities agree that this weight-lifting exercise also effectively develops the triceps muscle, located on the back of the arm.
Secondary Muscles
Decline bench presses also have an effect on other, secondary muscles which benefit from the exercise to a lesser degree than the pecs and triceps. These muscles assist in the bench press and help stabilize the weight. They include the rhomboids in the back, the muscles of the rotator cuff, the deltoids of the shoulders and the serratus anterior muscles located on the upper sides of the torso in front of the latissimus dorsi, or lats.
Protect Your Muscles and Joints
To avoid damaging your wrists as you raise and lower the barbell, keep them in what The American Council on Exercise calls a neutral position; that is, not bent, extended or flexed. Your knuckles should be in line with the bones in your forearm. Ensure that all parts of your body are in contact with the bench or floor before you start. Your lower back, buttocks and shoulder blades, or scapulae, should not rise from the bench as you press the weight up. Also, your feet should stay in contact with the floor during the exercise.
Use a Spotter
It's essential that you use a spotter to avoid injuring your muscles and joints when lifting any weight that challenges you. The American Council on Exercise recommends that the spotter stand at your head with her hands positioned between yours. The spotter can help you lift the barbell from the rack at the beginning of the exercise and return it when you have completed your final repetition. Of course, the spotter can assist if you are unable to support the weight before you complete your exercise.
References
- "Strength Training Anatomy, Your Illustrated Guide to Muscles at Work"; Frédéric Delavier; 2001
- American Council on Exercise: Decline Barbell Press
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