The bench press is a standard piece of equipment in most gyms. If you are a regular on the bench, you might not be using it to its full potential. If you want a chiseled chest, drop the head down for some decline bench presses.
The decline bench press is an amazingly effective way to build and sculpt your chest. If you want a defined, muscular physique, you will want to incorporate the decline bench press into your routine. The decline bench press allows you to use the maximum weight. It targets and works the pectoral and middle chest muscles as well as the upper arms.
There are several important points in doing the decline bench press successfully. The first time you do some reps, you should use a weight that is just a bit lighter than what you would use for a regular bench press. This avoids possible injuries and allows you to get used to the feel of not only the bench in the decline position, but also the feel of the targeted muscles being put to work.
Another safety tip is to have a spotter. This is common knowledge to most who use the bench but it is imperative with the decline. You will need your spotter to lower the bar to you for the first rep and to replace it on the stand when you are finished. The position you will be in may be great for your workout but not if you drop that bar.
To gain the most from your presses, there are a few steps to follow. First and foremost, keep your feet either on the ground or controlled so that you do not move them. Once your spotter hands you the bar, place your hands just a bit wider than your shoulders. Too wide and you will be working on your shoulders. Too narrow and you will be working your triceps. Lower the bar to just above your chest but not on it. Tighten the chest and push straight up. Exhale on the up and Inhale on the way down.
This press can be done using the bar or dumbbells. If using the dumbbells, there is no question you need a spotter. The spotter will need to hand you the dumbbells. Lower them down until you feel a slight stretch then back up. The rest of the protocol is the same.
Since the fear of having Hulk size muscles has been put to rest, many women have turned to weight lifting to help keep a defined figure. A lot of women use the bench press and particularly like the decline as it helps them to attain the chest size and strength that they desire.
Whatever your weightlifting routine might be, adding the declination bench press is a must. The lower chest is a hard area to define and build muscle mass in. This targets this area and adds to the overall definition of the chest. Adding this gives you a complete chest workout.