We often turn to the apparent exercises for chest growth: flat bench, incline press, and flyes. While significant, these movements alone aren\u2019t always enough to stimulate all areas of our pectorals and build them up.<\/p>\n\n\n\n
The decline bench press is an overlooked movement that offers more benefits than most people imagine. Decline pressing is a movement where you place a bench in a decline setting and secure your legs in a higher position. In doing so, you press the weight at a unique angle that allows you to emphasize the lower portion of your chest.<\/p>\n\n\n\n
Doing the decline press with a pair of dumbbells is even more beneficial. You train through a slightly longer range of motion, and you force both sides of your body to work independently. The overload potential is impressive, you emphasize both pectorals evenly, and you reduce the risk of side-to-side imbalances from occurring.<\/p>\n\n\n\n
The primary muscle group that works during a dumbbell decline bench press is the chest (pectorals) (1<\/a>). Our chest muscles cover the front of the upper torso and insert into the humerus (the large upper arm bone). Our pectorals work during arm adduction and extension thanks to their position, origin, and insertion points (2<\/a>). <\/p>\n\n\n\n Decline pressing emphasizes the lower and middle region of our pectorals because of muscle fiber orientation. The fibers in the lower chest move horizontally and up. So, exercises that force our arms to move in the opposite direction (horizontally and down) stimulate that area well.<\/p>\n\n\n\n The dumbbell decline press is also fantastic for the front deltoid head, which assists our chest in arm extension (1<\/a>). The middle deltoid head also works to some degree but mostly to keep the shoulder joint stable.<\/p>\n\n\n\n