Fitness and workout plans vary in their needs and demands. The decline bench press is one of the best upper-body strength-enhancing workouts, especially for the chest. It is a variation of the bench press exercise performed using a weight bench in a declined position.
But is the decline bench press worth it for an overall fitness plan, or is it good for chest strength only? If you are stuck on this question, we have a detailed guide with benefits, drawbacks, and tips.
You can also get suggestions about selecting the right equipment, such as a weight bench, dumbbells, or barbells, to get the most out of your fitness routine. So, begin the read to clear your doubts about the decline bench press exercise.
What Is the Decline Bench Press?
Decline bench press is an exercise that is supposed to build up the upper body muscles, particularly the lower chest muscles.
While performing the decline bench press, the weight bench is inclined to the lower side between 15 and 30 degrees. This move changes the lifting dynamics as the lower pectorals bear more weight than the upper chest muscles.
You will need a decline bench, a barbell or dumbbell, and a few pounds based on your strength to do the workout. While having a spotter is a choice, it is suggested for safety reasons, especially if you will be using a heavier weight.
Difference From Flat and Incline Bench Press
Flat Bench Press
It targets the middle portion of the pectoral muscles, also known as the sternal head. A flat bench press engages the triceps and deltoids to build upper body strength. Moreover, it develops the entire chest, creating a balanced look by activating the pectorals' lower and upper sections.
Incline Bench Press
This variation is about shifting focus to the upper pectorals (clavicular head) and deltoids. The body is placed on the bench at an angle between 30 and 45 degrees, targeting the upper chest. This improves the balance between the upper and lower chest.
Decline Bench Press
The decline bench press is specifically designed to target the lower portion of the chest, also known as the sternal head. It reduces the stress on the shoulders and shifts the emphasis on the lower pectorals because it positions the bench at a downward angle. It also engages the triceps and anterior deltoids, although to a lesser extent than the flat and incline variations.
Advantage of Decline Bench Press
Focus on the Lower Chest
One of the major advantages of the decline bench press is that it effectively targets the lower part, especially the pectoralis major. For those who look forward to achieving a complete chest, this area is one of the requirements.
Most lifters still experience a phenomenon where the lower portion of their chest will not fully develop unless assisted by some decline press.
Less Shoulder Stress
Another benefit is that it does not cause much stress to the shoulders. Because of the placement of their arms, most individuals encounter discomfort or stress in the shoulder joints when performing flat bench presses.
In this type, the angle of movement can decrease the tension on the shoulders and support better movement even if you have a shoulder injury.
Increased Range of Motion
The decline angle may allow for a greater range of motion, as some lifters find they can lower the barbell or dumbbells further, activating the muscles more effectively.
Trying different angles, such as 30° or 45°, experience greater activation at certain movement phases. This contributes to the significance of changing angles to affect other forms of muscle activation and range of motion to enhance training and improve results.
Variation in Your Workout Routine
Introducing variation can challenge muscles in ways you haven't yet. Hence, the decline bench press exercise stimulates chest muscle growth and keeps things interesting rather than continuously repeating the same thing.
Potential Drawbacks of the Decline Bench Press
Limited Muscle Involvement
The decline bench press does not involve the upper chest or shoulders nearly as much as other exercises. Therefore, other exercises must be included to build a well-rounded chest workout.
Require Extra Equipment Needs
To perform the decline bench press, you'll need specific equipment—notably, a decline bench. While adjustable benches can provide this feature, they may take up more space and be more expensive than a simple flat bench.
This could be a drawback if you have limited space or budget, particularly if you want to include other gym equipment.
Flybird Fitness offers an adjustable bench that saves space but allows you to use all three variations: flat, incline, and decline. This can be an excellent solution for maximizing their workouts without overcrowding in their gym.
Degree of Difficulty
The decline position can be challenging for beginners or those new to weightlifting. Not only does the angle feel unnatural for some, but controlling the weights and maintaining proper form can also be challenging.
Beginners may feel more comfortable with the flat or incline bench press before progressing to the decline press.
Proper form is essential to prevent injury because the decline angle can put extra stress on the lower back if not done correctly. Ensuring that the feet are well-positioned and maintaining a neutral spine are crucial for safety.
Who Should Consider Doing the Decline Bench Press?
Different individuals can use the decline bench press, and they can be:
Experienced Lifters and Bodybuilders
The decline bench press is very beneficial for advanced lifters and bodybuilders. Suppose you are targeting specific chest areas, like the lower pectorals. If you already know how to do bench pressing and want to add something new to your exercises, the decline bench press is very useful.
Individuals With Shoulder Issues
A decline bench press is more comfortable for people with shoulder problems. The angle places less stress on the shoulders than on flat and incline presses, allowing people with shoulder injuries to work their chest without worsening their condition.
Workout Variety Seekers
You can use the decline bench press in your chest training to add variety to your workout for better muscle growth and strengthening.
How to Do Decline Bench Press Properly - Step-by-Step Instructions
Step 1: Set the bench between 15-30 degrees or at your preferred degree.
Step 2: Push back from the bench and position your feet comfortably on the footrests.
Step 3: Grip the barbell wider than shoulder-width apart. Keep your wrists straight and firm.
Step 4: Lower the barbell slowly down to your chest or the middle of your abdomen.
Step 5: Press the bar up to fully extend your arms but not to lock your elbows.
How to Maintain the Form - Key Points to Consider
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Keep your feet firmly on the ground to maintain your body stability during the lift.
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Do not arch your lower back excessively, as this will strain your body.
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The barbell should be moving in a straight line and kept under control at all times.
What are the Common Mistakes to Avoid?
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Do not use too heavy weight as they affect your form.
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Make sure you maintain full control of the bar to avoid bouncing it off your chest.
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Try to perform a complete range of motion to get more benefits from the exercise.
Is the Decline Bench Press Worth It?
While the flat and incline versions of the bench press are more prominent, the decline bench press is a real shot in the buck. Add a decline bench press if you focus on building chest muscles, shape, and strength. It strengthens the lower portions of the chest much better than any other variation of the bench press.
The decline angle also reduces shoulder strain, making it a safer choice for individuals with shoulder discomfort or injuries. Furthermore, the decline bench press can help break through training plateaus by adding variety to your workout routine.
However, like any exercise, it has drawbacks. It strikes the lower portion of the chest rather than the middle or upper aspect, which can result in an imbalance and potential overworking of the entire upper chest if performed alone.
For instance, doing a decline bench press without employing any other variety may make it awkward to use on a bench. Even with assistance, the beginners may not feel comfortable with it.
Despite these cons, when done correctly as part of a balanced chest workout routine, the decline bench press can be invaluable for building strength, muscle definition, and variety in your workouts.
Ultimately, the decline bench press worth depends on your fitness goals and how it aligns with your training program. So, try and decide if it is worth it.
Alternatives to the Decline Bench Press
Flat bench press
The flat bench press is a great alternative to target the entire chest, including the upper and lower pectorals.
Incline Bench Press
The incline press is used to develop the upper chest and should be included if targeting that specific area. However, good chest development can be maintained by incorporating both incline and decline presses in your routine.
Dumbbell Chest Exercises
Exercises such as dumbbell chest flys or dumbbell presses also work on several areas of the chest, making them more accessible and offering more movement range than the barbell variations.
Other Machines and Free Weight Variations
Other Machines, such as cable chest flys or machine presses, are excellent for isolating the chest and changing the movement pattern.
Can Decline Bench Press Combined with Flats and Inclines Bench Presses?
Interestingly, they all are variations of bench press. So, they can be done individually or with both flats and inclines to get the desired chest strength. Below is an example of a well-balanced chest workout:
Example Chest Workout
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Exercise
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Sets & Reps |
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Flat bench Press
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3 sets 10-12 reps
|
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Incline Bench Press
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3 sets 10-12 reps
|
|
Decline Bench Press
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3 sets 10-12 reps
|
|
Chest flys or Dumbbell Press
|
3 sets 12 reps
|
Selecting Appropriate Gym Equipment for a Home Gym
When selecting an exercise bench for your home gym, it is essential to choose one that offers flexibility and versatility. Different weight benches are available, and people are more interested in getting them.
According to Statista, there has been a 6.8 % increase in buyers in recent years, which indicates the demand for exercise benches among fitness lovers. Here are a few pieces of equipment for your home gym:
Decline Bench vs. Adjustable Bench
An adjustable weight bench is more space-efficient and cost-effective than a decline bench, which targets the lower chest.
It lets you perform decline, flat, and incline presses, meaning you can target all areas of your chest and shoulders. This multi-functional equipment saves space by replacing multiple benches and reduces the cost of purchasing several specialized benches. They offer customization making them suitable for limited space and an assorted fitness routine.
Other Key Equipment
Besides a versatile bench, some other key equipment can complement a home gym fully for a total workout. The list includes the following:
Dumbbells: Dumbbells are perfect for isolating specific muscles.
Barbells: The best option for compound movements like squats, deadlifts, and bench presses.
Kettlebells: Kettlebells provide dynamic, full-body exercises that improve strength and endurance.
They are all essential equipment for strength training, which can be combined with different exercises. You can use them according to your fitness regimen, including weight training, cardio, and functional exercises at home.
Are you looking for a versatile and space-saving weight bench? Check out our foldable, adjustable weight benches for achieving your fitness goals.
Sum Up
A decline bench press is the best choice for fitness lovers who want to strengthen and enhance their chest muscles. It benefits the overall muscle buildup of lower chest muscles, including pictorials.
If you have specific goals related to the upper body, then the decline bench press is your buddy. So, design your fit and objectives to align with your goals to achieve the desired macho look.
To get a defined and strengthened chest, do not forget about the adjustable weight bench from flybirdfitness.com. They are customized and foldable benches, the best option for your home gym. It's time to make your casual workout advanced, versatile, and convenient.
