remember when we covered the lower incline bench press earlier?
5-6 out of 10 flat bench press peeps will also go for the upper incline bench press, leaving 1-2 left when it comes to the lower incline bench press. In addition to the lack of attention, the head-down, feet-up position increases the risk of dizziness even if schwarzenegger were here!
getting the benefits of the lower incline bench press right
the downward incline bench press is just a variation of the barbell bench press, only it is at a different angle to the other bench presses. When you lie on top of the lower incline bench, with your head closest to the floor, its mainly to stimulate the lower edge of the pecs near the sternum.
Benefit 1: Muscle growth
the obvious benefit of this movement is that it stimulates the muscles at the lower edge of the pectoralis muscle, stimulating more muscle fibres in this area. Nevertheless, according to studies, the stimulation of the entire pectoralis major and the anterior deltoid bundle is similar in terms of muscle hypertrophy with this movement compared to the flat bench press.
the study was conducted to determine the relationship between the unit of action recruitment of the pectoralis major in different regions by using two different bench press movements. Fifteen young, experienced male volunteers were approached to perform 6 reps of the upward and downward inclined bench press (+30° and -15° relative to horizontal) and would observe the upper and lower regions of the pectoralis muscle in the electrodes of muscle activity.
The downward inclined bench press showed significant activation of the lower chest in both centripetal and centrifugal phases, while there was no significant difference between the activation of the upper and lower inclined bench presses on the upper chest.
therefore, in terms of movement angle, the lower incline bench press can target the lower pectoral muscles more specifically, while the upper incline bench press does not show a significant change in stimulation of the upper chest relative to the lower incline bench press.
Of course, there are different variables to consider in different studies, and studies have also shown that particular activity in the upper chest was also observed at specific time points of the upward incline angle. But in the first study, the subjects all had experience with weight training, which gives us some more credible evidence.
The effect of the lower incline bench press on the triceps is also evident, as the triceps are the secondary muscles that drive the barbell and control centrifugation through elbow extension.
benefit 2: Increased strength
the strength of the muscles stimulated by doing compound multi-joint movements will also increase if progressive overloads can be performed regularly. This can be done with any variation, and the barbell is the easiest of the multiple movements to get maximum strength from.
benefit 3: Reduced stress on the back and shoulders
due to the angle of the downward incline, the downward incline bench press shifts the load to the area of the lower edge of the pectoral muscles, reducing the stress on the back and shoulders compared to the plank and upward incline.
Therefore, it is possible to train this movement with a relatively large load and you should be aware that most of the focus is on the lower pecs.
how to do the lower incline bench press correctly
if the gym you are in does not have the equipment for the lower incline bench press, it can be achieved with a deadlift bench with dumbbells. However, the following details can be generalised.
The first thing to note is that the angle of the lower incline bench press can cause dizziness, especially when you get up after completing a set, due to a disturbance in normal blood circulation. It is important to make the best judgement for how you feel, but for your safety it is recommended that you get someone to protect you during the movement.
furthermore, during the downward incline bench press you will clearly feel the weight moving backwards and downwards. Only use a barbell movement with a rack and leg support pads for safety.
If only a simple downward incline bench is available, dumbbells would be a safer option. However, it is still not recommended to train with large weights without full equipment.
the details are as follows.
Step 1: Lie on your back on the bench with your ankles secured under the mat.
Step 2: Hold the barbell with a grip wider than shoulder width, but not too wide (otherwise it would be bad for the shoulders and pectoralis major) and adjust your body to a comfortable position.
Step 3: Tuck your arms in slightly, with your arms at a 45 degree angle to your torso. Contract the shoulder blades, tighten the latissimus dorsi and straighten the wrists.
Step 4: Raise the bar and then move the barbell so that it moves directly above the sternum area with your arms straight.
Step 5: Lower the barbell as you inhale, then contract your pectoral muscles as you exhale and push the barbell upwards.
Keep your core tight and do not push outwards too much resulting in shoulder extension. You can find a point from the ceiling and push into it and avoid engaging the deltoids too much.
variation 1 - lower incline dumbbell bench press
when it comes to the most effective training tool is besides the barbell is the dumbbell. The downward incline dumbbell bench press allows for a really powerful contraction and thorough stretching of the muscles, as a greater range of motion can be mastered (you can also use the opposite grip to get a better contraction) and the stabilising ability that the dumbbells also require.
If you can't fix your feet, go for lighter dumbbells. Trying to try to sit in the right position is very difficult and sometimes even dangerous due to the angle of the bench.
even if you have a suitable downward sloping bench and want to train with heavier dumbbells, it is recommended to get someone to help you lift the dumbbells, it is very difficult to hold them at a downward sloping angle on your own.
Variation 2 - downward incline rope bench press
the rope is another fantastic tool that keeps the muscles constantly tense and also allows for a relatively free range of motion. A way to add more rope work to your program to maintain constant progress.
place a downward incline bench in the middle of the gantry where large weights cannot be used and the stability of the rope movement becomes less stable, or you can use a single grip or even attach a straight bar to the rope to bring the movement closer to a barbell bench press.
Variation 3 - floor bench press
this is a viable option for those who don't have a lower incline bench to use. You will be using a raised hip to create a downward slope position, but for this movement it is recommended that beginners train with light to medium weights and more advanced trainers can set up in a power rack and find a heavier barbell for the bench press.
variation 4 - lower incline machine bench press
smith machines and other machines can be used for the lower incline bench press and are also very effective variations.
variation 5 - other lower chest exercises
training the lower chest is not naturally limited to the lower incline barbell and dumbbell bench press, but the following movements will also work.
1. Chest double bar arm curls
one of the best ways to work your chest and triceps with your own weight is with push-ups. But the angle at which you do this movement will determine where you focus more on your target area.
To better target the pecs, the body needs to be leaned forward rather than held in an upright position. Stimulate the focus to the lower pectoral muscles, but don't eliminate the involvement of the triceps altogether.
2. Upper incline push-ups
doing push-ups with the upper body elevated can mimic the lower incline push-up. The best part about this movement is that you don't need weights, just a bench or a flat surface high enough off the ground.
rather than teaching you to work on the lower incline we are reminding you to take the lower chest seriously.
There is evidence that it is excellent for recruiting more lower pectoral fibres and for the purposes of muscle hypertrophy, adding some lower incline can significantly help improve chest development. We suggest you don't forget to include 3-4 sets of lower incline bench presses even after you've finished your upper incline bench press or flat bench press!