Declined Bench Press
Wide Declined Bench Press
The Wide Declined Bench Press, also known as Decline Bench Press is a training tool used to develop muscle of the pectoral region. It is tilted on the decline which allows for variations on the standard bench pressing routine. The Wide Declined Bench Press is made of heavy steel metal. The heavy steel nature of the Wide Declined Bench Press makes it strong enough to handle the weight of the loaded barbell as it dropped on the support after a set.
Wide Declined Bench Press Mucles
The Wide Declined Bench Press is a bench press exercise tool. It works mainly on the central and lower pectoral muscle, and to a lesser extent the deltoids and triceps muscles
Declined Bench Press Dimensions and Appearance
Though it is similar to the wide press bench, but its bench is tilted on a negative angle. Also, the negative angle of the tilt can be varied, in order to alternate the strain on different regions of the pectoral muscles. At the leg end of the Wide Declined Bench is a padded restraint bar.
This bar allows you to secure firmly your position on the negative angled bench, with the foot of your ankles held firmly against the foot and leg supports. The Wide Declined Bench has a dimension of 120cm x 120cm x 130cm. The end of the bench has two bars rest with barbell at the top.
Precautions and correct technique
When using the Wide Declined Bench Press ensure that you lay flat on the decline bench, and secure your feet against the leg restraints ( they are adjustable depending on your height). Lay with your back, shoulder, and head held firmly against the back of the bench. Then lift the overhead bar with your thumb opposing your grip (fingers on one side and thumb on the other side) with a shoulder width or wider grip placement.
Then, lift the bar off the barbell rest, lowering the weight smoothly downwards until it is touching or almost touching, with you inhaling as the weight is lowered. Then raise the weight smoothly exhaling with your arms to a straight extended position above your chest. Make sure you do not lock your arm at the top, then immediately lower it down for another repetition.
Also you can vary Declined Pressing exercise in order to develop different areas of the pectoral and torso muscles. By moving your hand closer, you increase the strain on the triceps muscle, and increase their strength size, while the widening your grips, the strain on the mid and lower pectoral muscles increases.
Using the wrong technique will result to injury or injury that will occur over time. Make sure you warm up properly before lifting heavy weights with the Wide Declined Bench Press in order not to strain or tear tendons of the deltoids muscles. Never bounce the weight of your chest during repetitions.
Though the weight may touch your chest, but the bulk of the weight should always be supported with your chest and arm muscles, because you could crack or break your rib if you bounce the barbell of your chest. Make sure you develop muscles equally without spending too much time working on the frontal muscles torso at the expense of the back muscles. This could lead to back strain or injury.
Also do not use “monkey grip” This grip will place the thumbs on the same side of the bar with the fingers. It could cause strain in the hand and wrist, and if eventually you lose control of the bar, it will most likely fall on your chest, causing severe injury.
Benefits of Wide Declined Press
The Wide Declined Press is good training tool for increasing the pectoral size and strength. The variations in the decline can be used to work on lower areas of the pectoral muscles, and by varying the focus on the pectoral, the total strength is increased.
Most lifters would prefer using a machine base or smith press. The range of movement of the Wide Bench Press is slightly arcing, and this type of motion cannot be replicated by any machine. Additional strength gain by a machine is taken as more artificial and less likely to translate to real life
The Wide Bench Press is a great tool used to develop increase in the pectoral size, definition and strength. Therefore, the Declined Press is a nice tool to specialize the focus of the lower areas of the pectoral muscles, and gains made will help you when using the flat bench press.