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Thus even the clavicular or upper fibers of the pecs contract to push the bar up from a decline position.
Decline bench press bodybuilding. How to do the decline barbell bench press secure your legs at the end of the decline bench and slowly lay down on the bench. While it can be a strength focused movement it is usually performed for moderate to high reps such as 8 12 reps per set or more as part of upper body or chest focused training. Using a medium width grip a grip that creates a 90 degree angle in the middle of the movement between the forearms and the upper arms lift the bar from the rack and hold it directly above you with your arms locked.
For example bodybuilders will use the incline bench to target the upper pec muscles and anterior delts and the decline bench to target the lower pec fibers. Just focus on heavy flat bench at your stage and maybe incline. Decline bench really is not necessary.
Bodybuilders will program a combination of flat incline and decline bench press in order to target different fibers of the pec muscles. The decline dumbbell bench press is a popular upper body exercise targeting the lower pectoral muscles. And it s primary use is for targeting the lower pectoral chest muscles near the sternum.
By having the bench at this angle you shift the focus to your lower pectorals the sternal portion of your chest. The decline bench press is simply a variation of the barbell bench press with the bench positioned at a declined angle so that when you lie on it your head is the closest part of your body to the ground. In a decline position all fibers including the clavicular fibers are stretched at the bottom position of the decline chest press.
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