Why decline bench is bad

Overall, begin your chest workout with the movement that requires your maximum output of strength to activate the most muscles of the body part in a compound manner — a flat or inclined bench press does the trick. Move to the decline bench press as an extra workout, not the main part of it.

Here are a few variations of the decline bench press that you can add to vary your training routine. It is exactly the same movement but do with a pair of dumbbells instead of the barbell and weight plates. Although you will not be able to lift as much weight as you are accustomed to, dumbbell decline bench press is a unilateral movement — it helps build muscle symmetry and correct strength imbalances.

A post shared by MuscleMatics musclematics. Set up the pulleys high in the cable machine and you will be emphasizing your pulling on your lower chest. It is the decline bench press alternative if you want to have muscle tension during the entire movement, but it also works the outer part of the chest.

It mimics the decline bench press and you just need to sit down and start pressing the handles. A post shared by Devlina Kumar devlinakumar. If you do not have any gym equipment at your disposal, the incline push-up is a great exercise that will hit your lower chest in a similar manner as the decline bench press.

Use a box, a sofa or bench, or even stairs to put yourself in the right position for the incline push-up. The decline bench press is an iteration on the traditional flat bench press, which is a pushing motion.

Decline bench is performed lying on a flat bench that has been, predictably, placed on a decline. For safety, there is a pad at the top of the bench to secure one's ankles. Typically, decline bench is done on a chest or upper-body day after flat or incline bench presses.

Risk of heart attack and stroke: Being in a decline position — especially if you are not breathing properly — creates high intrinsic pressure, which increases the risk of heart attack and stroke, especially for individuals with compromised cardiovascular systems. Back and spine health: Getting in and out of the declined position is precarious for everyone, but potentially problematic for anyone with a history of lower-back instability or pain, disc herniation or osteoporosis lower-than-normal bone density.

Curling up and down holding weight could potentially cause an osteoporotic spine to fracture or a reoccurrence of a disc issue. Lack of gains: If you're lifting weights to elicit muscle strength or hypertrophy muscle bulk , choose an exercise in which the weight you can lift — and not the weight you can manoeuvre in and out of the starting position — is your limiting factor. Without a spotter, it is almost impossible to lift heavy enough weights to achieve strength or hypertrophy gains.

Safety, crushing injuries and death by asphyxiation: Weight lifting is always somewhat precarious, but pressing weights directly over your head in a position that is hard to get out of quickly makes decline bench particularly dangerous.

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. To reduce your risk for injury, rest your chest and shoulders the day after you do bench presses. Work a different muscle group instead. They can help you perform decline bench presses safely. Looking to take chest day to a new level, but unsure what kind of bench press is best?

Get all of your questions answered here. The overhead press works so many muscles in your upper body and helps stabilize muscles and movements that use your shoulders. We talked to pros for…. Strength training is an important part of an exercise routine. Learn how muscles are made, which foods fuel a strong body, and how to get started. Decline bench presses are tough to do, because lying on the declined bench puts you at an odd, uncomfortable angle.

For beginners especially, a weighted barbell is hard to balance. The sensation of fighting gravity and your muscle memory can overwhelm you as you do your reps. Also, the declined position causes blood to rush to your head, making you dizzy and disoriented even after a short period on the bench. Since the decline version is the most challenging type of bench press, you need help doing your reps.

You can use a spotter or special equipment, such as a Smith machine or Swiss bar.