Decline bench press targets your lower pectorals with synergistic activity from the upper pectorals, anterior deltoids, and triceps. While many bodybuilders only do flat and inclined bench presses, the declined variation is helpful in maintaining an evenly developed body. A common mistake that happens in most gyms is when the lower pectorals are neglected. After consistently training the upper and middle chest, the lower third of the chest will look relatively underdeveloped. This mistake must be corrected to ensure an all around training for many gym goers.

Standard body building protocols now includes the declined press to develop the lower chest. Typically, four sets of around 8 to 15 repetitions performed once a week is enough to provide stimulation for the region. Additional repetitions on lighter weight may be done if the lower chest is weak area. Although debates still exist that question the effectiveness of a decline bench press, a standard model of the kinesiology of the human body is enough proof. If performed with the proper form and execution, a declined press provides a boost for your chest that no other types of presses can.

To perform the exercise, simply lay your back flat on a declining bench. The angle of declination dictates how much weight is taken by the lower chest. Around 30 degrees is usually enough. Going beyond 60 degrees is already dangerous. Secure your feet and legs around the bench and make sure they are stable. Hold the barbell or dumbbell straight in front of you then lower it as far as possible without touching your chest. Pause, and then slowly raise the weights again to complete one repetition. Make sure that for each repetition, your back remains flat on the bench. Avoid arching your back as this causes stress on your spine. Especially when you are doing heavy weight, this stress can be strong enough to cause spinal injury.

The barbell must be pushed straight up, perpendicular to your body and not to the ground. Don’t push backwards or forwards. Keep your movement stable and slow for maximum impact on the muscles. Maximize your full range of motion by lowering the bar as far as possible and raising it back until your elbows are almost straight. For those performing this the first time, begin with using lighter weights. Decline bench press can be potentially harmful. Learn first the form before gradually increasing the load until you reach your target. A spotter can be helpful when trying heavier weights or while learning the proper form of the exercise.

Either a barbell or a dumbbell can be used for this exercise, depending on which you prefer. Generally, barbells are more stable since it is supported by both hands. Greater stability translates to better execution of the exercise. On the other hand, dumbbells are also good since its gives your shoulder blades better degree of movement. Also, dumbbells can be dropped a few inches from the ground when you reached failure. Either way, remember that proper form and execution comes first. Avoid jerking the movement and you’re sure to get that sexy chest without any injury.