The decline press is a standard bench press done on a decline bench, usually with a barbell, but you can use dumbbells as well. It is a compound strength exercise for the upper body. The decline bench press works several muscle groups in the upper body, but its main purpose is to target the lower portion of the chest.
Execution
To do the decline chest press, you need a decline bench. These benches typically have footpads at the uppermost end on which you can secure your lower legs so you don't slide down the bench. The decline level varies, but 15 percent is standard for the decline chest press. Hold the barbell above your chest with your arms fully extended. Lower the bar to your upper chest, allowing your elbows to flare out to the sides. Press the weight back up, full extending your arms.
Function
The decline chest press mainly works the sternal head of your pectoralis major, which is the largest, most visible chest muscle. The smaller, clavicular head of your pectoralis major sits above the sternal head and attaches to your clavicle, or collarbone. This muscle is also involved in the decline chest press, but not to the extent that the sternal head is. Other muscles, including your front shoulders and triceps, assist during the decline chest press.
Benefits
The decline chest press targets the lower portion of the pectoralis major sternal head. A study published in the Journal of Strength and Conditioning Research tested the muscle activation of the chest muscles during the incline chest press and the decline chest press. The study concluded that the decline chest press engages the lower portion of the chest more than the incline chest press does. However, both styles of chest press activated the upper portion of the chest the same amount.
Variations
The decline chest press is typically done with a slightly wider than shoulder width grip on a barbell. For a different feel to the exercise, you can adjust your grip slightly closer or farther away. However, if you take too wide of a grip, you will limit the range of motion. Using dumbbells will increase your range of motion and allow for more grip options, but you cannot press as much weight as you can with a barbell.
Member Comments