Decline bench press - form, benefits and muscles worked

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Author: Shaun Swilling

Shaun has been writing professionally for over five years and although he specilizers in health and health related subjects/posts/articles he also can write about anything else.

It is unfortunate that often the decline press just gets cobwebs on it in the average gym because it works and it works well. The methods that you use in decline press is important if you want to get results fast but there are many variations that you can use with regards to selecting your sets and reps.

The decline press is a great way to increase the size of your pecs quickly but there are a few basics that you need to understand in order to get fast results. The first and probably the most important aspect of doing decline bench-press is getting a spotter who knows what he/she is doing.

This is important as a lot of your workout when doing decline press is negatives and you therefore need someone to watch you as you do it. It is important that you should use a normal grip on the bar as doing it without your thumbs covering the bar could be extremely dangerous using a heavy weight.

What this means is that when you are doing a decline press with a grip that is not using your thumbs to wrap around the bar the bar can slip and it will be game over if you have a heavy weight. Using a heavy weight will only be done after you have completed all the necessary warm-ups ofcause.

You should not take a wide grip when doing decline press and the angle of your elbow should be 90% to the floor. You should start the movement with a locked out position and slowly lower the weight to your chest as you breath-out. This is why you need a spotter who is watching you.

If you are using a weight that is close to your max then your spotter can help you a bit in getting the weight to the top and locked-out position. The movement down to your chest should take twice as long as the movement to the lock-out position.

The down movement against gravity is called an eccentric movement and the pushing up towards lock-out is called a concentric movement. If done correctly you will be able to put on some good quality size on your pecs very quickly but you need to concentrate and isolate when doing this movement.

Some of the best professional body-builders swear by doing decline press and they are big guys like Jay Cutler, Ronnie Coleman and a few others. There are a few variations that you can do with regards to sets and reps ranging from the GVT (German volume training) to the DTP (Dramatic Transformation Principle:

If you want to gain good quality weight, that means muscle, quickly and efficiently then you should take a look at this:

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