Toolbox Aid

May 23rd, 2023 3:28 PM Mr. Q Categories: Barbell

Type:

Equipment:

The decline press is a variation of the bench press that targets the lower chest muscles (sternal portion of the pectoralis major), while also engaging the shoulders and triceps to a lesser extent. It involves performing the bench press on a decline bench, with the head positioned lower than the feet.

Possible Stretches to do prior to exercise:

• Chest stretches
• Shoulder stretches
• Arm circles

Warmups to do prior to exercise:

• Perform light cardio exercises like jogging or jumping jacks to increase blood flow and warm up the body.
• Do some dynamic stretches for the upper body, such as arm swings or shoulder rotations.

How to select the proper weight: Choose a weight that challenges your lower chest muscles while allowing you to maintain proper form and control throughout the exercise. Start with a lighter weight if you’re new to the exercise and gradually increase the weight as you become more comfortable and stronger. The weight should not compromise your form or put excessive strain on your joints.

Proper form:

1. Set a decline bench to a comfortable angle (typically around 15 to 30 degrees).
2. Lie on the bench with your feet secured at the upper end and your head positioned lower than your feet.
3. Position yourself under the barbell, ensuring it is aligned with your eyes and grip the barbell with a slightly wider than shoulder-width grip.
4. Unrack the barbell, straighten your arms, and hold the weight directly above your lower chest with your elbows locked.
5. Inhale and lower the barbell in a controlled manner towards your lower chest, keeping your elbows at a 45-degree angle to your body.
6. Pause briefly when the barbell touches your chest, maintaining tension in your chest muscles.
7. Exhale and push the barbell back up to the starting position, fully extending your arms.
8. Repeat the movement for the prescribed number of reps.

How to reduce the difficulty: To make the exercise easier, you can:

• Use a lighter weight or no weight at all, focusing on mastering the movement and maintaining proper form.
• Perform the exercise with dumbbells instead of a barbell to allow for more individual arm control and reduce the strain on your wrists.

How to increase difficulty: To make the exercise more challenging, you can:

• Increase the weight you’re using, either by adding more weight plates to the barbell or using a heavier barbell.
• Slow down the tempo of the movement, emphasizing the eccentric (lowering) phase and pausing at the bottom.
• Use resistance bands or chains to add variable resistance and increase the load at the top portion of the movement.

Reps:

• Beginner: 8-12 reps
• Intermediate: 12-15 reps
• Advanced: 15-20 reps

Estimated time for exercise: 10-15 minutes