Decline Barbell Press
Description
By performing the decline barbell press, you can specifically target the lower aspect of your chest. It’s actually one of the best lower chest exercises that you can do. The lower aspect - specifically the sternal site of the pectorals - is both larger and stronger than the upper (clavicular) portion of the chest. This allows heavier weights to be lifted when training on a decline.
Execution
- Hook your lower legs under the shin pads and lean back until your back is against the bench.
- Grasp the barbell using an overhand grip that’s wide enough to allow wrist-to-elbow alignment throughout movement decent. To determine this optimal grip width, trial and error should be used during the warm up set.
- Lift the barbell off the safety racks and position it above the chest with the arms extended.
- Inhale and lower the barbell down towards the chest at a controlled speed. Beginners should stop lowering well before the barbell touches the chest. A 90 degree angle is ideal (elbows don’t move below shoulder level). Advanced trainees have developed enough joint stability over time to enable them to bring the barbell right down to the lower chest region.
- Exhale, extend at the elbows and drive the barbell back up to starting position.
- Repeat until the desired number of repetitions are completed.
Variations
Using dumbbells instead of a barbell is a more advanced progression due to the stability required for execution. For information on how to perform the decline dumbbell press, just click the link. The dumbbell version is also one of the best lower chest exercises.
Decline Dumbbell Press
Description
The decline dumbbell press is a great lower chest exercise. The lower aspect - specifically the sternal site of the pectorals - is both larger and stronger than the upper (clavicular) portion of the chest. This allows heavier weights to be used. Since setting up for this lower chest exercise can be somewhat awkward, you may opt to have a partner hand you the weights while your seated in an upright position. Due to the complexity involved in both the set up and the actual execution of the movement, the decline dumbbell press is not the best choice for beginners.
Execution
- Grasp an appropriately weighted dumbbell in each hand and sit upright on a decline bench with legs hooked under the shin pads. If your using heavy weights, you may find it easier to have your training partner pass them to you once your already seated.
Note: In this position, the dumbbells should be positioned upwards and resting atop your thighs. - Lower your torso and dumbbells down until your back is resting against the bench padding and the elbows are positioned out to the sides of the chest at a 90 degree angle.
- Exhale, extend at the elbows to drive the weights up and towards each other.
- Inhale and while maintaining wrist-to-elbow alignment, lower the weights back down to a 90 degree angle at a controlled speed.
- Repeat until the desired number of repetitions are completed.
Variations
The decline press can be simplified by using a barbell instead of the dumbbells. This less advanced version makes for a good stepping stone to the dumbbell version. More information on how to perform the decline barbell press, just click the link. The barbell version is also an awesome lower chest exercise.