The Decline Press

The bench press is the best exercise for developing the middle of the chest, i.e., the middle pectoralis major. To target the lower chest, which gives you a distinct cut of the lower border of the pectorals, one of the best exercises is the decline press. This is especially true if you don’t have access to a double cable apparatus, on which you can come close to getting the same effect.

EXECUTION

• Assume a stable back lying position on a decline bench with the feet secured under the retaining rollers.
• Set the angle of the bench between 30-45°. The steeper the angle the more effective the exercise for the lower pecs.
• Your head, shoulders and buttocks should rest on the bench and the normal curvature of the lumbar spine should be in effect.
• Grip the barbell with a pronated (palms away) grip and with the arms fully extended.
• The elbows should be pointed to the sides and the grip should be approximately shoulder width apart.
• With the barbell balanced, inhale and hold your breath as you lower the barbell at a slow to moderate rate of speed.
• When the barbell is about to touch the chest stop and then immediately reverse directions. Push the barbell up until the arms are fully extended in the initial position.
• Exhale forcefully after you pass the most difficult portion of the up-phase.
• The up and down phases should be continuous, with no pausing or holding during the ascent or descent.
• After reaching the top position, pause momentarily and then repeat.

WORK-OUT TIPS

1. To ensure continuous movement it is important that you do not use excessive weights. Extra heavy weights make it too difficult to keep the barbell moving continuously through the full range of motion. As a result, it forces you to pause which places greater emphasis on the triceps rather than on the pectorals.
2. Breathing correctly is extremely important in the decline press. When your head is lower than your hips more blood flows to your head and blood pressure increases. When you hold your breath the pressure goes even higher. Because of this it is important that you exhale forcefully after passing the most difficult portion of the lift.
3. Do not hold your breath too long. This usually happens when you pause or hold in your fight to overcome the weights. When it becomes too difficult to move the weights continuously or to overcome the sticking point use lighter weights.
4. To help prevent an excessive build-up in blood pressure in the low head position it is important that you do not remain in this position for very long periods of time. Sit up between sets and sometimes in between repetitions, especially if you feel any discomfort.
5. If you have any circulatory system problems you should avoid doing this exercise. Because of the increased blood pressure the chances of rupturing a blood vessel are increased.
6. To get maximum emphasis on the lower pectoralis, especially the lower most fibers it is important to have a sufficient decline angle. In essence, the steeper the angle the more the lower area is targeted. The flatter the angle the more the emphasis shifts to the middle pecs.
7. For an even greater range of motion for increased development of the pectorals use dumbbells. Bring the dumbbells down alongside the chest in the bottom position and then press the dumbbells together in the up position.
8. Be sure to go through a full range of motion and to fully extend the arms in the up position. This is needed for maximum contraction of the muscles involved especially the triceps, pectoralis minor and the serratus anterior.

MAJOR MUSCLES INVOLVED

In the shoulder joint the major muscles involved are the pectoralis major, corachobrachialis and anterior deltoid. The pectoralis major (one on each side of the sternum) is a very large muscle that covers the entire chest. In the decline press the upper pectoralis major acts as a stabilizer of the shoulder so that the anterior deltoid can work effectively. The lower (sternal) portion of the pectorals (the area that attaches to the sternum and to the first six ribs near the sternum) is actively involved in this exercise. At the upper end the pectoralis major inserts fairly close to the insertion of the deltoid near the middle of the arm. The anterior deltoid covers the front of the shoulders and works together with the pectoralis major (and the anterior portion of the middle deltoid) in all movements in which the arm is brought toward the midline of the body. The corachobrachialis is a small muscle located deep underneath the deltoid and pectoralis major muscles. It is most powerful in moving the arm toward the midline of the body. In the shoulder girdle the pectoralis minor and serratus anterior muscles are involved. The pectoralis minor is a small muscle located on the chest and is covered by the pectoralis major. The serratus anterior lies on the outer surface of the ribs at the sides of the chest (just below the arm pits) and is covered by the scapula at the rear and the pectoralis major in front. The main action of both of these muscles is to abduct the scapula, i.e., move it out to the sides of the body as the arms are raised. Also involved in the decline press is the triceps brachii. The triceps brachii is a large muscle that covers the entire back of the arm. This muscle has three separate sections known as the long, medial and lateral heads. In this exercise the medial head plays a major role, although all three sections are involved when the weight is heavy and the speed of movement increases.

MUSCLE ACTION

In the shoulder joint there is mostly adduction with some extension. In adduction-extension the arms move in an inward-downward plane from the shoulders to the navel. In these actions the arms are raised upward in a straight line at an angle to the body beginning below the level of the chest. In the shoulder girdle there is abduction of the scapula, i.e., the pectoralis minor and the serratus anterior pull the scapula away from the spine toward the sides of the ribs. In the elbow joint there is extension in which the forearm moves away from the upper arm as the arm moves inward in an upward arm straightening action.

SPORTS USES

In bodybuilding the decline press is very important for development of the lower (sternal) portion of the chest. Other very important benefits include development of the pectoralis minor, which gives additional size to the chest and development of the serratus anterior, a hard to develop muscle area under the arm pits. Development of the triceps and anterior deltoid are also important outcomes, although these effects are secondary. The decline press is very important in powerlifting as an adjunct exercise for improvement in the bench press. The combination of shoulder joint adduction and extension together with elbow extension is very important in all forward reaching, grabbing, and pushing actions. These actions can be seen in many movements in gymnastics (rings, parallel bars and free exercise), in boxing (when throwing punches toward the mid-section), stiff-arming and tackling in football, and pushing or grabbing an opponent downward. It is an important exercise in sports such as golf, in which the arms are directed downward and simultaneously straightened and in sideward-inward chopping actions as seen in karate, tennis and other sports.