If one of your fellow gym-goers invites you to do a few sets of declining presses with him, politely decline and head to another bench.
Puns aside, this bench press variation is best avoided. You may have enjoyed a short ego boost after pushing max weight, or convinced yourself you got an amazing “lower chest” pump on the descending bench, but you’re working to build muscle and strength. This variation is probably minimal if it helps with the bench press approach.
There are many better ways to maximize your chest day than to reduce your bench press. men’s health Expert Matthew Forzaglia, NFPT, CPT, Founder of Forzag Fitness, MH Fitness Director Ebenezer Samuel, CSCS
“The decline bench press is the most useless bench press you’ve ever done. And we know you want to do it because it’s the most powerful bench press.” says Samuel. “It’s the best ego-stroking bench press for high school and college athletes, but it’s not worth the time, especially if you really want to develop your chest.”
Why You Should Stop Decline Bench Press
Why Is The Dequin Bench Press Overrated? Here are some of the reasons:
The lower body concentration exercise is a myth
Decline presses have been tricked into believing that they work the “lower chest” muscles, especially if the goal is to remove the “man chest”. If you really want to increase your overall chest, doing the flat bench press or the incline press will do the trick.
The decline bench press has a narrow range of motion.
It puts you at a disadvantage from the lowered position because the time you are tense helps your breasts grow. why? Getting from point A to point B at an incline bench angle is faster due to the shorter range of motion. Not so much that you need maximum time in a tense state. Sure, you can apply more load at this angle, but it’s still worth sacrificing the TUT.
●The decline position is bad for your shoulders
Sure, you might be setting up futile PR on the decline bench, but you’re running from a shoulder internal rotation position. It’s not good for your overall health and training longevity. You want to avoid this as much as possible to protect your rotator cuff.
3 Alternate Chest Exercises for the Decline Bench Press
3 sets of 8-10 reps
Dips can work your chest, and with a neutral grip they are easier on your shoulders than the Decline Bench Press. This allows you to incorporate more triceps involvement. As an added bonus, tools such as the belt he attachment can be used to add load and make the dips more challenging.
failed in 3 sets
Yes, this classic move still works. It’s probably the easiest push-up variation, and working from an elevated position doesn’t take as much load. It also frees up the shoulder blades so they can press freely, especially at the end of a chest workout.
3 sets of 6-8 reps
If you need to push really heavy weights, use this alternative press exercise that saves your shoulders. You can press more weight without increasing the risk of injury because your shoulders are out of internal rotation.
Jeff Tomko is a freelance fitness writer with articles for Muscle and Fitness, Men’s Fitness and Men’s Health.
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