The decline press is the key exercise to develop the lower chest muscles because it focus on the chest more than the flat or incline bench press.Many champions like Ronnie coleman & jay cutler use decline press instead of flat bench for their lower pecs development . It targets the lower pecs, Triceps and anterior deltoids .
HOW TO PERFORM THE DECLINE PRESS :
Set your bench angle around 30 degree and lie on the bench. secure your feet under the roller pads.
Take an overhand grip on the bar with your hands shoulder width apart .
Lift the bar form the rank hold it directly above your chest with arms locked.this is your starting position.
Breathe in And lower the weight down slowly to touch the lower chest.
After a short pause , bring back to the starting position.
Lock your arms and squeeze your chest in the contracted position, hold it for a second.
Do 12-14 repetitions and 2-3 sets.
HAND SPACING :
Wider grips target the outer section of thePectorals muscle, minimize triceps contribution.
Narrow (close) grip targets the inner pectorals and maximize the triceps contribution .
MAIN MUSCLE WORKED :
LOWER PACS, SHOULDER, ANTERIOR DELTOID.
TIPS :
1. Warm up 1st.
2. Use full range of motion by lowing the bar as far as possible .
3. Never bounce the bar off your chest .
4. Do not use heavy weight if your doing it 1st time .
