Should i decline bench

Your information has been successfully processed! I want content for Muscle and Fitness Promotions. Muscle and Fitness Hers Promotions. Follow us Facebook Twitter Youtube Pinterest. More news. Read article. Be mindful of your grip. A wide grip can strain the shoulder and pecs, increasing the risk of injury. Instead, stop 3 to 4 inches above your chest to help keep your shoulders stable.

A narrow grip is less stressful on the shoulders. However, it may be uncomfortable if you have shoulder, wrist, or elbow problems. This angle may feel awkward for some people. You can increase the weight as you get used to the downward slope. A barbell lets you lift more weight. Compared to dumbbell bench presses, barbell bench presses produce greater activity in the triceps.

On the other hand, individual dumbbells let you rotate your wrists. This increases activation in different muscles, which allows for more variety. For example, leading with your thumbs during the upward phase increases pec activity.

If you lead with your pinkies, your triceps will also engage. In comparison to barbell bench presses, the dumbbell version produces more activity in the pecs and biceps. However, in an incline bench press, the bench is set to 15 to 30 degrees on an incline. Your upper body is on an upward slope. This targets your upper pecs instead. It also works the anterior deltoids more than the decline version. Another bench press alternative is the flat bench press. Since your upper body is horizontal, your upper and lower pecs are equally activated.

The decline bench press targets your lower pectoral muscles. For a complete chest workout, do this exercise with incline and flat bench presses. Doing all three types will help chisel out your pecs. Jumping moves involve triple extensions, which is where you simultaneously bend your hips, knees and ankles.

Because your calves, glutes and quads all get worked, you get more bang for your buck than when you do isolation moves. The dumbbell version of the bench is effective because it gives you great pec muscle activation. Using dumbbells lets you move the weights across your chest as you press up, allowing you to squeeze the pecs at the top of the move for a better muscle contraction.

Raising the weights to the sides instead will build more muscle mass in your shoulders and make you look broader. Just make sure you do them properly, by using your muscles rather than momentum to lift the weights and leading with your elbow.