Down The inclined bench press is a variation of the bench press used in the gym to train the lower chest.
Using the angle of the decline can shift the exercise center to the lower side of the pectoral muscles. At the same time, the angle of the decline causes the bench to The range of pushing movement is shortened, and the trajectory of the barbell is vertical, which has certain mechanical advantages and allows you to lift heavier!
However, despite the above advantages, the decline bench press has been ignored due to a major flaw
This problem is: the feet in the air
The bench press is more than just an upper limb exercise. Your legs play a very important stabilizing role in the process of bench press. The coordination of the human body and the legs are closely related. There is no It's easy to lose balance with leg assistance. Hanging feet will reduce the stability and tightness during the bench press movement, hindering power transmission!
At the same time, for some bench press masters, the legs also play an important role in how to transmit power from the ground!
Having said that, are you giving up on the decline bench press?
Actually not, you can try to use Bridge Bench Press instead of traditional The decline bench press!
Bridge bench press: The movement trajectory and body angle are no different from the decline bench press! However, compared with the decline bench press, it has the following advantages:
1. Combining the bridge pose will be more conducive to your bench press! It's like building a bridge for power transmission for us, increasing the driving force of the legs during bench press!
2. At the same time, putting your shoulders on the ground is more conducive to your scapular stability (the most important part of the bench press technique)
3. Learn to use your gluteal muscles! Many people may not know that during the bench press, the hips actually play an important role, stabilizing the pelvis and lumbar spine, allowing force to be better transmitted to the upper limbs!
Action demonstration!
Both barbells and dumbbells are acceptable
Starting position: Lie flat on the ground and then bridge (push your hips up, keep your body in a straight line, and your spine is stable and neutral)! Grasp the barbell with both hands and straighten your arms, with your shoulder blades firmly nailed to the ground
Place your feet firmly on the ground and clamp your buttocks, and then start the bench press!
The action is the same as the decline bench press. The barbell is lowered (ribs). Pay attention to tightening the abdominal muscles and clamping the buttocks to maintain the normal physiological position of the lumbar spine! Don’t push your lower back forward during the process!
Summary: Performing bridge bench press will help you improve the stability of bench press, strengthen your lower chest, and bench press level! It’s an action worth trying!