Decline Bench Press Muscles Used
Sloping the bench at an angle between 20 and 40 degrees will most effectively hit the lower pecs.
Decline bench press muscles used. The angle of the bench. Both heads adduct your arms drawing them toward your midline. On the other hand the decline bench press is performed by lowering the bench to an angle of about 15 30 degrees. Decline bench press alternatives.
Below are three 3 decline bench press alternatives coaches and athletes can use to isolate the lower pectoral muscles without the performing the decline bench. These are the muscles that contribute to pressing the bar in the vertical plane of motion. The muscles used for bench press will change based on the angle of the bench flat decline incline grip on the bar narrow or wide and range of motion trained bottom end or top end. In general the muscles used for bench press are the pecs shoulders and triceps.
The decline press isnt as popular as its flat or incline bench counterparts but is still a very effective exercise. Strong pecs shoulders and arms when you perform the decline bench press exercise either with a barbell or two dumbbells you target your pectoralis majors sternal heads. This angle may feel awkward for some people. Proficient at working the lower chest its also a great strength builder as it generally has a shorter range of motion and allows you to use more weight.
Because of the angle of your arms the decline bench press primarily targets the sternal head. The lower portion the sternal head runs from the breastbone to the upper arm bone. The decline bench press is an effective challenging exercise for your upper body that can generate greater strength in a number of muscle groups.
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