how often do you change your fitness training program?
We all know that the chest is divided into three blocks: Upper, middle and lower. Do you find that if you spell weights, the flat can push the most, followed by the upper chest and finally the lower chest.
Apart from the fact that the majority of our partners rarely train the lower chest, you must have found that when performing the lower incline chest push, the stability and tightness in the pushing motion is reduced due to our feet being suspended in the air, making the power transmission blocked and the requirements for stability particularly high. On the contrary this is not a bad thing, after all stability is like a black hole for many novices and this is one of the factors why we recommend you to do the downward incline bench press.
is that the only benefit?
1. If you do a lot of planks and upper incline training, changing the angle of the bench press will help take the strain off your shoulders, elbows and wrists. This allows you to increase your training volume without compromising your chest muscles. This movement has also been shown to reduce more low tension in the back than the flat bench press. The decline bench press is a great alternative for those who find that the plank or upward incline bench press causes shoulder and back discomfort.
2. The lower incline bench press stimulates the lower pectoral muscles more than the plank or upper incline. This makes it a great addition to a balanced chest workout and benefits lifters to improve overall bench press and chest development.
3. The downward incline bench press can also fix an unbalanced chest workout and stimulate those pectoral muscles that are lacking in training. Exposing the muscles to different angles of movement helps to activate more muscles, stimulate new muscle growth, improve strength, and allow for better muscle growth and balance the symmetry of the chest muscles.
For this movement you need to start like this.
Using various variations of the bench press makes chest training challenging and effective.
the following setup is required to perform this downward incline movement.
For safety reasons, it is recommended that a smith machine or find an observer to protect the completion of the movement. Use a combination of a downward incline bench and a downward incline barbell rack. Place the barbell at the correct height on the barbell rack (you can hold / lift the barbell with assistance). The weight is appropriate for your fitness level.
Secure your feet to the end of the downward incline bench and slowly lie down on the bench. As you lower your body, be careful not to hit your head on the barbell. Grasp the barbell using a regular/standard, slightly wider than shoulder-width grip.
unload the barbell with the help of the observer. Slowly lower the barbell to your chest, inhaling on the way down. Explosively push the barbell up to the starting position, exhaling during this part of the movement. Complete the required number of reps and sets.
Tighten your core, keeping your chin down, exhale and lift your body with your abs firing, grab the handles and leave the lower incline bench.
Common mistakes
the downward incline bench press is a great way to add variety to your chest workout, but there are a few things to look out for to ensure correct movement form and technique.
1. No small partner or smith machine
the downward incline bench press puts you in an awkward position making it difficult for you to unload the barbell. This increases the risk of injury. Whenever performing this movement, seek the help of a spotter or use a smith machine to ensure safety.
2. Barbell bounce off the chest
bouncing the barbell off the chest is a movement that attempts to push a very large weight up with momentum. This increases the risk of injury to the sternum and reduces the effectiveness of the exercise. The push up should be performed slowly and with the muscles controlling the movement from start to finish. This will ensure proper form and movement of the chest muscles.
3. Too much weight
too much weight is common among bodybuilders and regular gym goers. It sacrifices posture and technique and increases the risk of injury. Reduce the weight to a level that is consistent with your fitness level and safely complete the lower incline bench press throughout your range of motion.
4. Improper breathing techniques
proper breathing is an important part of effective fitness. Many people hold their breath during the most difficult times of exercise, causing stress within the body. Keep your body and breathing in harmony during the exercise. Inhale slowly, lower the barbell to your chest and then exhale as you explode the force to push upwards.
modifications and variations
the lower incline bench press can be performed in a variety of ways to suit your body level. Please remember that for safety reasons it is always recommended to have a spotter by your side for this exercise.
Do you need modifications?
If you are new to fitness, you may want to modify the lower incline bench press as follows.
Perform the plank bench press until you are comfortable with the exercise, then move into the downward incline position. Use dumbbells instead of a barbell. This will allow you to perform the exercise at a lighter weight and build confidence before proceeding to the barbell. Only perform the downward incline bench press with a barbell once you can add weight to the dumbbell downward incline bench press. This will help improve posture and muscle functionality and allow you to be more comfortable when transitioning to the barbell.
are you ready for the challenge?
The challenge of the lower incline bench press can be increased by making a few changes, such as.
1. Bench press with dumbbells instead of barbells. This will allow for a greater range of motion and increased unilateral development of the lower pecs. The extra stability required causes the muscles to work harder to complete the movement. Start with lighter weights and as you get used to them, increase the weight.
2. As you gain strength and confidence, increase the weight of the barbell. This will increase the intensity of the exercise and effectively stimulate the chest muscles.
Increase the number of reps per set and challenge the lower incline bench press to muscle failure.
3. Use a wider grip to train the lateral aspect of the lower pectoral muscles and a closer grip to train the middle chest.
Safety and precautions
weight training requires attention to body position, posture and movement. Performing movements incorrectly can increase the risk of injury. The following advice will help you to perform the lower incline bench press safely and effectively.
for your safety, always look for observer protection on this movement. As the weight is directly overhead during this movement, it is recommended to use a regular grip rather than a false grip. (a false grip is when the thumb is kept on the same side as the fingers and the barbell is placed in the palm of the hand.) the regular grip is safer and reduces the chance of the barbell slipping. Master and complete the plank bench press before performing the lower incline bench press. Use the right weight and correct posture to complete the movement use a suitable lower incline bench with secure foot restraints to complete the movement.