Decline Bench Press | How To & Common MistakesSite Navigation - use the tab or left/right arrows to navigate, use down arrows to open up sub menus where available, press the escape key to return to the top level. Decline Bench Press ← How " Common Errors Writer and expert / Published in Share this page By Jamie Wykes When you are looking to develop that rounded and well-formed breast area; the first exercise people refer to is the , and correctly so! The flat bank press is a beneficial basic breast movement for those seeking to build size, strength or power in the upper body region. However, too often; the variations of this movement are ignored in the gym for the flat bench. Let me ask you this, when was the last time you heard 'How much can you be banking?' Probably yesterday, right? However, what if I asked you if you ever heard? How much can you refuse the bank press? I assume never! The declination bank press is an effective flat bank alternative that will change the angle and tension placed on the chest; increase the probability of new stimulus to the working muscle and therefore a greater probability of muscle growth in size and strength. While the declination bank press is sometimes favored on the flat bench in terms of shoulder impingment, here are some additional benefits of exercise; the lower chest: While the jury is still out there as to whether certain exercises can only stimulate the upper, middle and lower chest; studies have shown that the declination bank press is an effective exercise for those seeking to improve the typically stubborn section of the chest. The lower section of the older pectorals is often neglected, as there is only a handful of exercises (Decline Bench, , Dips) for him compared to the rest of the chest, so making the most of this exercise will help much the development of this section. No Back Stress: A common mistake of the flat banking press that we have all seen and witnessed in almost any gym is arching the back to change more weight. Sure, this is acceptable to power elevators looking to press more than 200 kilograms, but for those looking to make an aesthetic improvement in their chest, this will do very little to their chest and instead, it will change the tension of their chest to their lower back and increase the probability of an injury. Due to the reduced positioning of the barbell press declination; the ability to lift and arch your back is eradicated and therefore there is less potential stress placed on the back and a more secure lifting experience for anyone who performs the exercise. More Weight: Due to the angle and positing of the declination bank, you are able to safely increase the weight with which you perform the exercise. In turn, this increase in resistance will shock and stimulate the larger fibers of the breasts respectively and, as a result, this will encourage them to grow over time. However, it is necessary to note that when this weight is increased periodically over time, any person performing the exercise must have a Training/PT/General Spotter Partner with a view to them at all times for the safety and prevention of serious injury. Due to the unusual positing of this bank press variation, it is key that the form and the technique is sound along the movement. Below is a step-by-step guide on how to perform this exercise effectively and also some common mistakes. Preparation Common Bouncing The Bar Off Recovery Errors The chest: Generally, because we are able to add more weight than usual to the decreasing bank press, shape and range of motion (Next point) is ignored and released outside the gym window. People often bounce the chest bar to add momentum to the greatest resistance they are pushing. This will not only increase the likelihood of a sternum injury, but will also remove any time opportunity under tension. The time under tension is what will stimulate the chest to grow and if this is ignored then you can forget any possibility of improvements in the area of the chest. The lack of full range of movement: From this, when you add a greater weight to the equation; the range of movement is often difficult to complete. Not only will this range of motion create a drastic tension through the pectoral muscle fibers; it will also reduce the likelihood of injury, help with daily functionality and also benefit the joints surrounding the muscles. To avoid this lack of Motion Range, select a weight that can perform the entire concentric/eccentric movement along and if it helps, use a spotter to correct your form/technical if necessary. Inadequate breathing methods: Push movements such as shoulder press, bank press, as well as any other exercise for that matter; they are greatly complemented in efficiency when a proper breathing method is applied from beginning to end. Breathing properly (inhaling in the eccentric and exhaling in the concentric) will not only lead to increased exercise efficiency, but will also allow greater pressure on typically different movements, as well as an interrelated relationship with the tempo of exercise itself. For example, a deep slow breath in the slow eccentric and a powerful breath exhaling in the concentric. No Spotter: As mentioned above, as well as exercise in itself being in an unusual position; retrieving the bark can be extremely uncomfortable, especially with an added start in muscle fatigue. The lack of cutting the weight safely will lead to a serious injury and also the potential to be extinguished this exercise for life! As you have seen the benefits of exercise in the previous passage; your assurance of saying that you do not want this to happen! To avoid this, ask your training partner or anyone at the gym with a sound training knowledge like a PT to help you throughout the exercise, from the elevator to the beginning to the end. Get the best results with these Essentials: Muscle lean Flexibility Energy Muscle recovery Our articles must be used for informational and educational purposes only and are not intended to be taken as medical advice. If you are concerned, consult a health care professional before taking dietary supplements or making important changes to your diet. Share this page Related articles • • • • • • • • 2020 © The Hut.com Limited
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