By using a decline bench you can increase the range or motion as your arms go beyond perpendicular and approach a 45-degree angle and increasing the time under muscular tension. This bench works the pecs, triceps & anterior deltoids.
When you execute the decline presses and flyes correctly, you will give your lower chest muscles and triceps a fantastic workout. To give your entire upper body a workout do repetitions of the normal bench press, the incline bench press and the decline bench press all in one workout.
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Position yourself on a decline bench, flat on your back. Have your spotter hand you each dumbbell and slowly press them upward and together. Be sure that when you are lowering the dumbbells in a slow and controlled fashion. To change the exercise, when you lift the weights press up quickly and slowly lower down. Repeat this movement for as many repetitions as you can until failure. Remember to always use a spotter when performing this and almost every other free weight exercise!
Set the decline bench to an angle of between 30 and 45 degrees keeping in mind that the greater the angle the harder the exercise. Lay back and place the hands at a wide place on the bar. Lower the bar to just under your nipple line and return to a straight arm position being careful not to lock the joints.
Performing a decline bench press is one way to work the pecs on the bench using a barbell or dumbbells. You can perform this exercise also using the Smith Machine to assist you if there is not a spotter for you to call on. Position your bench with your chest under the bar and the head in the lowered position to lift safely. This will ensure you can use the guides to place the bar if you cannot lift it back up.
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