Usually, guys devote Monday to chest training, so when you enter the gym, it is impossible not to notice the queue lined up for the bench press. Everyone wants to catch a horizontal bench, not noticing the modestly standing inclined one - at an angle upwards, and especially the lonely empty bench down, which a rare athlete makes happy with attention.
Bent over training involves a different position of the lower limbs relative to the head, due to which the load is redistributed. So, performing a bench press with your head down, i.e. when the head is lower than the legs, the lower chest muscles are loaded. The large muscle, as you know, consists of the lower and upper parts. The first is called the "sternal head", the second - "clavicular". They both perform arm adduction, i.e. draw the limbs towards the midline.
Pressing the bar head down directs the load (almost all) on the sternal head, and training is most effective when tilted 20-45 degrees.
The following muscles also participate in the barbell press head down: front deltas and triceps, which experience a greater load when replacing the grip with a narrow one.
The anatomical atlas looks like this:
Bodybuilders use it if they need to condense the lower edge of the pectorals and “cut”, making it more expressive and separating it from the main array.
Advantages of this bench press option
The athlete receives the following benefits:
- volumetric development of the muscles of the chest is uniform in each segment, which is achieved due to the load at different angles;
- raising the bust (important for women) and lifting the lower décolleté line;
- increase in strength in the classic press;
- exit from the period of stagnation, when performing a horizontal barbell press;
- increased muscle mass growth;
- increased activation of the bottom of the pectoral and less - auxiliary;
- targeted load - the transition to the pectoralis major muscle from the front deltas;
- unloading of the shoulders, which reduces the risk of injury;
- tension is removed from the lower part of the dorsal muscles.
Correct technique
Training in which the head is lower than the legs is difficult from a coordination point of view. The position of the bench adds complexity. This makes it important to learn the finer points of technique before starting a workout.
preparatory step.
- Set the back of the bench to the lower position, setting the required angle.
- Then the neck is equipped with weight, lie down under the projectile, fix the legs for the support rollers.
- The bar is taken with a grip wider than the shoulders.
- They remove the racks of the projectile and hold it above the bottom of the chest on the hands perpendicular to the floor.
This is the IP.
First step.
- After inhaling, begin to slowly pull the projectile down until it touches the lower part of the chest.
- After a second delay in this position, exhale and squeeze the bar up.
Second step. Perform repetitions.
For a more detailed study of the technique, below is a picture version and the performance of a bench press in dynamics:
Discovering the secrets of doing it right
Unraveling some of the secrets of the barbell press with your head down will help you get the maximum effect from the training:
- in the upper position, squeeze the chest and hold for a couple of accounts;
- beginners are advised to perform the barbell press head down only with a safety partner or in the Smith simulator;
- the projectile “walks” in a horizontal plane - do not allow it to “walk” or go far, touching not the lower chest area, but the other;
- lower the projectile 2 times slower than you make it rise;
- do not rebound the rod in the lower extreme position;
- use the entire range of motion if possible: raise the projectile, fully spreading your arms, and lower it, avoiding blows;
- elbows constantly look to the sides - control their position in the training;
- to reduce blood pressure in the head, as soon as the projectile passes the heaviest part of the trajectory, exhale powerfully;
- due to the specific position of the bench, blood pressure rises, so hypertensive patients are advised to refrain from performing a bench press with their head down.
Exercise variations
Bench press head down, you can perform in various interpretations:
- changing the angle (from a barbell or dumbbells);
- tilted down into the Smith machine.
Which option is more suitable for the development of chest muscles
Research conducted in 2010 by scientists at Wayne State College found that chest muscles are more beneficial when the head is lower than the legs than when the head is higher than the limbs. The latter is recommended for athletes who are working on the development of the clavicular region. If the development of the sternal section is a priority, then the “lower” bench press is performed.
Studies measuring the electrical activity (EMG) of the two options under consideration have proven that both presses stimulate the upper chest in the same way, contrary to popular belief that it is better to "get it" from the top press.
How the two exercises affect the lower chest is shown in Figure (right). The picture helps to understand that the “lower” press stimulates the fibers and works better than the “upper” one.
Another study by electromyography was conducted by Todor Bompa (scientist and security official). It has proven that the barbell head down press directs the load (almost 100%) on the chest muscles without dissipating or wasting it. Consequently, the neuromuscular stimulation in this variation is high—twice as much as the horizontal bench press.
But, in addition to science, the biomechanics of movements are important, or rather, the squeezed weight: the load increases with increasing weight.
Considering the bench press with the head down and horizontal, it is noted that in the first case, the working weight that the athlete is able to overcome is 10-15% more.
This happens for the following reasons:
- The “lower” press draws much more muscle fibers into work, so the developed power effort is also greater;
- also, a powerful effort develops due to a shift in the emphasis of the load on the latissimus dorsi muscles (from the triceps and deltas), due to the special position occupied by the body, and the adduction (adduction) of the shoulder joints;
- the amplitude of movement with the “lower” bench press is smaller compared to the horizontal one, so it is easier to move the weight a shorter distance.
Conclusion: under certain conditions, the head down press is the best option for muscle mass and development of the lower pectoral muscles.
Video: Head Down Bench Press
- this is an isolating exercise, yes, we emphasize once again, this is an isolating exercise that must be performed with moderate weight and in a large number of repetitions. In no case do it for strength if you do not want to earn diseases of the cardiovascular system or high blood pressure! You need to be careful with this exercise, but you should not avoid it either. There are times when it is indispensable, but not to achieve hypertrophy of the pectoral muscles, but to correct the proportions and shape of the breast. The fact is that such an accentuated study of the lower part of the pectoral muscles helps to lift the chest up.
However, it makes no sense to perform a bench press with the goal of hypertrophy of the muscle fibers of the lower chest! The lower bundle of pectoral muscles is already its strongest bundle, so it always receives most of the load during chest exercises. Actually, on the contrary, if you want pump up your chest proportional, then you should focus on its upper part, which almost always underperforms. And only in exceptional cases, when for some reason an imbalance has formed, perform a special bench press to pump the lower chest.
Work of muscles and joints
Pressing upside down, as noted above, loads the pectoral muscles, and in the first place it is the lower part of the pectoral muscles. At the same time, the triceps and biceps receive the load, the latter as a stabilizer, and the triceps take on a significant part of the load during the positive phase of the exercise. To remove the load from the triceps and load, respectively, more pectoral muscles, you should spread your elbows slightly down and to the sides so that at the lowest point they form an angle of 90 °. It is also important to perform the exercise at a moderate pace so that you can do 12-15 repetitions in 50 seconds.
The joints during this exercise are not in the most comfortable position, in part, so the bench press is not recommended to be performed with a lot of weight. By the way, this exercise should always be performed with the help of a partner who will help remove the barbell, insure, and also put the barbell back on the rack. But it is also important to observe the technique of performing the exercise so as not to injure the elbows and shoulders. In fact, the joints work the same as during the bench press, but they are in an uncomfortable position, and you lie upside down, which is why active blood flow goes to the head area, and this makes you be careful!
Head down press - scheme
1) Lie down on a bench, previously raised so that the head is lower than the legs, and the legs need to be secured, which will keep the body in the desired position.
2) Take the barbell so wide that when you lower it to the solar plexus, your elbows form a 90° angle.
3) With the help of a partner, remove the bar from the rack and hold it above the solar plexus so that the trajectory of movement is even.
4) Slowly lower the bar down, inhaling the air, lowering the bar should be about 2-3 seconds.
5) With a powerful push for 1-2 seconds, push the bar up, but leave your elbows slightly bent.
Pressing upside down - notes
1) Do not do a bridge during this exercise, press your back tightly against the bench.
2) The higher you raise the bench, the more you shift the load on the lower part of the pectoral muscles.
3) Be sure to breathe properly while doing the down press, as this will ensure better blood circulation.
4) Keep your head on the bench and look up, not at the bar, during the exercise.
5) do not take the bar to the forehead, always keep it at the level of the solar plexus and always keep the elbows slightly bent.
Anatomy
Pressing down with your head loads the strongest bundle of pectoral muscles, but isolates it, so the weight should be selected taking this factor into account. In addition, since the athlete lies upside down, the exercise must be performed in the range of 12-15 repetitions, that is, with such a weight at which energy supply is carried out due to glycolysis and the formation of lactic acid. It is because of the latter that it becomes necessary to watch the breath so carefully, since correct breathing facilitates the work of the liver. In addition, proper breathing will help reduce intracranial pressure.
From an anatomical point of view, the down press is not the best exercise, so it should not be performed often, but only in specialized training programs. And beginners, especially, should not perform this exercise in their first training programs. It should also be noted that in this exercise, the shoulder joints are not in a very comfortable position, so it is better to spread the elbows not to the sides, but to lead along the body in the way that powerlifters do. Summing up, we can say that the exercise helps to correct imbalances in breast development, but it should only be used by experienced athletes.
There has long been a debate about whether it is worth doing the bench press in an inclination upside down. Some bodybuilders do it, others consider it useless. Some do it because they feel less stress on their shoulders than the classic bench press.
On the other hand, many professional athletes such as Dorian Yates and Ronnie Coleman have done bench presses with barbells and dumbbells in a head-down position.
To be honest, I don't care what others say until I try an exercise myself. And I must say that I like to do exercises upside down, and I always feel how they work out the lower and outer areas of the pectoral muscles.
Of course, I still do the regular flat bench press because I think it's the most beneficial exercise for building strength and mass. However, it is always good to add some variety to your regular training program.
What are the Benefits of the Bent Over Bench Press?
- This is a great exercise for those with shoulder issues as it puts less stress on the joints and delts.
- It is always useful to work the muscles from different angles. Tilt upside down allows you to pump the lower chest more efficiently, making the upper body even more perfect.
- If you get bored doing the same exercises, then this is a good option to add some variety to your chest workout.
What are the disadvantages of exercise?
Since the bench is tilted, it is not easy to maintain body position and perform the correct movements, so it is highly recommended to have a safety partner, especially if you want to work with a lot of weight. Also use a normal overhand grip to keep the bar from slipping out of your hands.
When I first tried this exercise, I found it a bit dangerous and uncomfortable, but once you practice, you'll quickly get used to it.
How to do the Bent Over Bench Press?
There are 2 versions of this exercise - with a barbell or with dumbbells.
If you are a beginner, then start with a barbell, as it requires less control in movements, which makes the exercise easier.
Watch the following video to learn how to properly perform a barbell bench press.
Once you get used to these bent over moves, you can try the dumbbell version, which is harder and you probably won't be able to handle too much weight.
Bent over presses with dumbbells engage the shoulders more and generally require more attention. To perform this version of the exercise more effectively, follow the correct technique. It's best to ask someone to help you.
Watch this tutorial video.
Conclusion
In my opinion, both variations of the incline press (up and down) are useful exercises, but you should not neglect the classic flat bench press. These exercises will help to strengthen and tone the pectoralis major and minor muscles from different angles, which will certainly lead to a more defined chest.
So if you haven't tried the Bent Over Bench Press yet, now is the time to incorporate it into your chest training program.
Each athlete works according to an individual program based on what kind of sport he is involved in and what muscle groups he wants to pump as efficiently as possible.
But not a single trip to the gym for any athlete goes without a barbell bench press on an inclined bench head down, it is about this exercise that we want to tell you in more detail and give useful tips on how to perform it.
Why do bench presses with a negative incline?
The bench press is an exercise without which it is impossible to work out the muscles of the chest well, it is this exercise that most effectively makes the muscles grow and become stronger.
When performing the exercise, a large plexus of different muscles is included in the work, namely:
- Greater sternal
- deltoid
- Extra triceps
If you constantly work with the barbell and do everything correctly, then in a month you will see a really good result that will motivate you to further improve and strengthen your body.
In addition to professional bodybuilders, football players, hockey players and basketball players also do bench presses, they love this exercise because it strengthens the muscles of the back, chest and arms well.
Correct technique
The correct technique of the barbell press head down is 70% of all success in achieving the result you need:
- First you need to properly position yourself on the bench so that you are comfortable. Then fix the legs in one position.
- The bar should be taken first with a medium grip (if you are new to this business), this is necessary to create the correct angle between the forearm and shoulder.
- The bar must be firmly grasped and slowly removed, this technique will prevent muscle strain and injury. Position your arms perpendicular to the floor.
- Take a deep breath and begin to slowly lower the bar to your chest, and then also slowly raise it up. If you feel that this exercise is difficult for you, seek the help of a friend who can always insure you and, if necessary, take the entire weight of the barbell onto yourself.
- To effectively perform the barbell press while lying with your head down, we advise you to do 2-3 sets of 7-10 times.
Nutrition
Along with training, follow the right diet. Your diet should include as much meat, fresh vegetables and fruits as possible.
Drink at least 1.5-2 liters of water, because during training, the muscles lose moisture, which then needs to be restored.
Quit drinking alcohol and smoking cigarettes completely.
Go to bed on time, healthy sleep should be 8-9 hours, during which time the body will have time to rest and restore its energy supply.
Precautionary measures
Security is very important in this business. Many athletes who did not follow the precautions received injuries after which they could never train again.
If you approach this from a medical point of view, then during the bench press a huge load is distributed over the spinal column, chest, muscles of the chest, arms and back. A small injury can lead to serious consequences.
If you have just started to practice, then do not start your work with heavy loads, this is the most common mistake for all beginners.
With this approach, you will 100% get injured, after which you will need a large amount of time to recover.
When working with heavy loads, always focus on your back. The slightest pain in this area is a wake-up call to stop training.
The spine should always be in the same position, try to keep the back also in the same position and not move.
Pay due attention to your breathing. When you lift the bar up you should not breathe, it makes the muscles weaker.
Common Mistakes
Now let's talk about the most common mistakes that unprepared people make:
Never take your elbows away from the trajectory along which you perform the bench press. There is a high probability of damage to the shoulder joint, because then it takes on more load than it can withstand.
You don't have to get up immediately after completing the set. The fact is that the blood then quickly leaves the vessels of the brain, and this will lead to loss of consciousness or severe dizziness. It would be better to lie down on the bench for 10-15 seconds, and only then get up from it.
Sharp jerks are strictly contraindicated. If you are a person who has been in the gym for a long time and can train with heavy loads, then you should not overestimate your strength.
Sharp jerks are a direct path to rupture of muscles and tendons, as well as the occurrence of hernias. Also, when jerking, you can feel severe pain, because of which you do not hold the barbell, which will lead to chest injury.
Equipment
If you think that you can come to training in a home t-shirt and pants, then you are deeply mistaken. You will need to purchase a special suit that will fit snugly to the body and not create any inconvenience.
To avoid painful calluses on your hands, buy special gloves.
To protect the spine from damage, it is imperative to wear an athletic belt, it will evenly distribute the load across the entire back.
In order to protect yourself from damage to the chest, you can put a pillow on your chest. Choose shoes that are not high and as light as possible.
How to replace the exercise?
The question arises, how to replace the bench press head down? In the world of sports, there are many similar exercises, only with less stress on the muscles.
- Bench press at different angles
- Push-ups with a wide grip
- Exercises on the uneven bars
- Working with dumbbells
People who have problems with the cardiovascular system or high blood pressure are not recommended to engage in this power load, as this will adversely affect your health.
If you are working out at home or in the gym and there is no bench, then in this case, an inclined board is perfect.
The barbell press is needed to develop the muscles of the chest and strengthen the trapezoid, so it should be done for those who have underdeveloped these parts of the body.
For effective body work, train with a load that is less than 10% of your total body weight.
Internet sites
If you want to know more about this exercise, to understand all the intricacies, we advise you to go to thematic sites.
There you can find a full range of information for yourself, participate in interesting discussions and communicate with many interesting people who, like you, prefer an active lifestyle.
On the sites you can find photos of the barbell press with your head down in different variations, and professional athletes in the videos will show effective exercises. This content will be of interest to you.
]| Incline Bench Press | |
| Technique and muscles involved during the exercise |
|
| Type of exercise: | |
|---|---|
| Movement : | jogging |
| What muscles work | |
| Target Muscles: | |
| Performance | |
| Inventory: | |
| Implementation options: | |
| Complexity: |
moderate |
| Injuries: | |
| Similar exercises: | |
| Advantages: | |
|
effective for the development of pectoral muscles |
|
| Flaws: | |
|
insurance is required if there are no restrictions |
|
Bench press with a negative angle
Incline Bench Press
Core muscles: pectoralis major and minor.
Additional muscles: front deltas, triceps.
Stabilizing muscles
- shoulder blades: Serratus anterior, rhomboid, trapezius muscles.
- shoulder joint: Rotators of the shoulder, biceps brachii (short head).
- Moderate torso stabilization: Abdominal and gluteal muscle groups, latissimus dorsi.
Level of training: Intermediate to Advanced.
Step 1. Bend the back of a horizontal bench 30-45° below the horizontal line. Sit on a bench and rest your legs on the support rollers.
Step 2. Remove the bar from the racks and lift it up. The arms are straightened.
Step 3. Inhale and hold your breath, slowly lower the bar to the lower fragment of the pectoral muscle.
Step 4. With a powerful movement on the exhale, squeeze the barbell up to fully extended arms.
Bench presses, performed on the incline bench, load the lower part of the pectoral muscles. Well-trained lower parts of the pectoral muscles make the chest more beautiful.
Try not to perform this exercise with a large number of repetitions and stay in this position for a long time. Getting used to the state when the blood rushes to the head does not occur immediately. To minimize dizziness, breathe evenly and avoid holding your breath. After completing the exercise, rise slowly.
Tips for proper exercise technique:
- Learn the correct technique for performing the movement before increasing the weight.
- Avoid using the force of inertia; use slow, controlled movement.
- Exit when you lift the bar.
- Keep your elbows outward, in line with your upper chest.
Bench press on a bench with an inclination down
