Incline dumbbell press down. Bench press with your head down: how to do it correctly and why to do this exercise Bench press with your head down what muscles work

An excellent exercise for working the lower pectoral muscles is the incline barbell press. Let's take a closer look at what kind of exercise this is and how to perform it.

Muscles that take part in the exercise:

Lower part of the pectoral muscle (sternal head)
Triceps
Anterior deltoid muscles

Learn about the structure of the chest muscles in more detail by studying Anatomy of the chest muscles

Advantages:

Will help improve strength in the regular Classic Bench Press
Effectively increases weight
Helps develop the lower pectoral muscles
Light load on shoulders, less risk of injury
Doesn't put much strain on your back

Angle press technique:

Preparation:

Set the back of the bench according to the exercise. Prepare a barbell with the optimal weight and place it on the top hooks. Lie down on the bench, secure your legs by securing them to the support bolsters. Grasp the barbell with a shoulder-width grip and remove it from the hooks, inhale and lower it to the bottom of your pecs.

Performance:

As you exhale, lift the barbell up. Perform the exercise smoothly, without jerking or sudden downward throws. Repeat the specified number of times.

Alternative exercises:

In addition to the classic version, there are also alternative exercises:

Smith machine press at a downward angle:

Dumbbell downward angle press:

If you have unstable blood pressure, it is better not to perform this exercise.
Beginners MUST need the help of an insurance partner
You need to lower the barbell twice as slow as you raise it
Be sure to squeeze your pectoral muscles (above), hold for 2 seconds
The bar should fall exclusively on the lower border of the pecs
While moving, control your elbows, they should constantly look to the sides
Try to exhale powerfully, this will reduce blood pressure in your head.

According to research, the exercise Head Down Barbell Press is recognized as one of the best exercises for developing the lower pectoral muscles.

- 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. Under no circumstances do it forcefully if you do not want to develop diseases of the cardiovascular system or high blood pressure! You need to be careful with this exercise, but you shouldn’t avoid it either. There are times when it is indispensable, but not for achieving hypertrophy of the pectoral muscles, but for adjusting the proportions and shape of the breast. The fact is that such an accentuated development of the lower part of the pectoral muscles helps to lift the chest up.

However, there is no point in performing a head press in order to hypertrophy the muscle fibers of the lower chest! The lower bundle of the 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 is almost always underdeveloped. And only in exceptional cases, when for some reason a disproportion has formed, perform a special press to pump the lower chest.

Work of muscles and joints

The upside down press, as noted above, loads the pectoral muscles, and primarily 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 takes on a significant part of the load during the positive phase of the exercise. To remove the load from the triceps and, accordingly, load more of the pectoral muscles, you should move 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 complete 12-15 repetitions in 50 seconds.

The joints are not in the most comfortable position during this exercise, which is partly why the head down press is not recommended to be performed with heavy weight. By the way, this exercise should definitely be performed with the help of a partner who will help remove the barbell, secure it, and also put the barbell back on the rack. But it is also important to follow the technique of performing the exercise so as not to injure your elbows and shoulders. Essentially, the joints work the same as during a bench press, but they are in an awkward position, and you are lying upside down, which is why there is an active flow of blood into the head area, and this forces you to be careful!

Upside down press - diagram

1) Lie down on a bench, previously raised so that your head is below your feet, and your legs must be secured, which will allow you to hold your body in the desired position.
2) Take the bar so wide that when you lower it to your solar plexus, your elbows form a 90° angle.
3) With the help of a partner, remove the barbell from the rack and hold it above the solar plexus so that the trajectory of movement is smooth.
4) Slowly lower the barbell down, inhaling air; the barbell should be lowered for about 2-3 seconds.
5) Push the barbell up with a powerful push for 1-2 seconds, but leave your elbows slightly bent.

Upside Down Press - Notes

1) Do not do a bridge while performing this exercise; press your back tightly to the bench.
2) The higher you raise the bench, the more you shift the load to the lower part of the pectoral muscles.
3) Make sure to breathe properly while performing the overhead 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 move the barbell towards your forehead, always keep it at the level of the solar plexus and always keep your elbows slightly bent.

Anatomy

The overhead press targets the strongest core of the pectoral muscles, but isolates it, so the weight should be selected with this factor in mind. In addition, since the athlete lies upside down, the exercise must be performed in the range of 12-15 repetitions, that is, with a weight at which energy is supplied through glycolysis and the formation of lactic acid. It is precisely because of the latter that there is a need to monitor breathing so carefully, since proper breathing facilitates the work of the liver. In addition, proper breathing will help reduce intracranial pressure.

From an anatomical point of view, the head down press is not the best exercise, so it should not be performed often, but only in specialized training programs. And beginners certainly shouldn’t 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 move your elbows not to the sides, but to move them along the body as powerlifters do. To summarize, we can say that the exercise helps correct imbalances in breast development, but it should only be used by experienced athletes.

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To perform a head-down barbell press, use a special bench that is tilted down. The muscles in this variation work the same way as in a regular chest press. Most bodybuilders dream of having a harmoniously pumped up lower chest. This is why you can use this exercise.

This training is also very effectively used by gymnasts, boxers, athletes who play American football and wrestlers.

Execution technique

Secure your legs and take a lying position on a bench that is tilted down.
Grasp the barbell using a medium grip. Place the projectile in front of you. Make sure your arms are perpendicular to the floor. This position can be considered the starting position.
For beginners, it is best to use the help of a person who will provide protection while performing this exercise.
Inhale and lower the barbell down until the bar touches your chest.
At this point, take a short pause of a few seconds. After this, use your chest to press the bar up, that is, return it to the starting position. At the top point, you need to tense your working muscles and lower the barbell to your chest again.
It is worth knowing that lowering the barbell takes twice as long as raising it, this will help increase the effectiveness of the training.
The training must be repeated the intended number of times in order for the result to be consolidated.
To perform this exercise, you can use dumbbells instead of a barbell.

What muscles work

Which ones work during

It is a position where the head is at a lower level than the legs; therefore, the main work concerns the pectorals, that is, on their lower part. Since the chest muscle is divided into the clavicular and sternal heads, it works in a special way when performing this exercise.

If you press at a lower angle, the load falls on the sternal head. Also, during this training, the front deltoids and triceps are included in the work. If the athlete uses a narrow grip, the triceps will be involved in the work.

Advantages

Each angle of inclination provides a certain improvement in the chest in its segment;
Helps lift the breasts and visually improve the décolleté area; many female representatives will really like this
Will help improve strength results in the usual classical;
Increases weight gain very well;
Helps reduce stress on the shoulders and makes it possible to avoid injuries;
Helps relieve excess tension and stress from the back.

In order for the training to bring the maximum expected result, you must adhere to some rules:

When working with chest strength at the top point, you need to pause for a few seconds;
If you are a beginner, then you should definitely use the services of a belayer; this will protect you from injury and help you understand how to perform the technique correctly;
Also for beginners, it can be a good helper;
Make sure that the bar does not make unnecessary and unnecessary movements, that is, does not move;
The bar should move only on a horizontal plane;
Touching should occur only in the lower part of the chest;
The projectile descends twice as slow as it returns to the top point;
The bar should only touch the chest very gently, there should be no lying on it or sudden aggressive movements;
It is worth lifting the projectile until your arms are almost completely straightened;
Control your elbows, they should constantly look in different directions;
Try to exhale very actively at the most difficult point of the training, this will help lower the pressure;
You should not do this exercise if you are hypertensive or have problems with high blood pressure;
They do this exercise 3x12, where three are sets, and twelve are repetitions.

What can be replaced

. Helps work the muscles of the arms and chest. The classic press is performed in a supine position. In the starting position, the projectile is located above the chest, while the arms should be extended. The exercise can also be done from a position where the barbell lies on its stops, from this position it is done upward and the projectile returns back to its racks.
In touch. This training consists of the fact that as soon as the bar touches the chest, the bench press is carried out immediately without unnecessary delays.
Framed. This training is performed inside a power rack. In the starting position, the projectile must be on the limiters. The bar should be located at chest level. All repetitions are performed from a point located below. This type of training can be called quite safe, which can be done without a person who insures.
On an incline bench. Gives you the opportunity to work from below and from above. The higher the head is, the greater the load on the upper chest and vice versa.
Grip width. The grip is very important when it comes to work, because sometimes it determines which part of the body will be actively trained.

The incline dumbbell press works the lower chest and inner edge of the pectoral muscle. The exercise shapes and lifts the lower chest.

Execution technique

Tilt the back of the bench approximately 30-45 degrees below horizontal. Sit on a bench and firmly rest your feet on the special bolsters.
Buttocks, head and shoulders are pressed against the bench, keep your back straight (the spine should be straight, do not round it).
Take the dumbbells with an overhand grip and press them up. Your arms should be straight and the dumbbells should lightly touch each other above your body. Hands look forward and upward. The top point is the starting position for this exercise.
Exhale and, holding your breath, slowly lower the dumbbells to the lateral (outer) edges of the chest, while keeping your elbows pointing straight to the sides.
When the dumbbells reach your chest, immediately, immediately, squeeze them out and change the movement of the dumbbell in a wide amplitude upward. During the incline dumbbell press, slowly bring the dumbbells towards each other over your chest so that they click against each other a little at the top.
After going through the most difficult part of lifting dumbbells, exhale strongly and squeeze the dumbbells to the end, straightening your arms.
Hold the dumbbells slightly above your chest and, with additional effort, tighten your pectoral muscles even more intensely.

Please note that during the entire working approach, the dumbbells move only in a vertical plane passing through the deltoids. When you press dumbbells overhead or abdominally, you run the risk of losing control of them.
Such an important factor as breathing is of great importance in this exercise. Stopping breathing during the descent and pressing of dumbbells does not allow the muscles to relax, the contraction of which ensures the fixation of the body in a stable position. This is critical because the bench is bent downwards and, compared to other types of presses, here you do not have the opportunity to press your feet to the floor, which significantly increases the stability of the body.
Always exhale forcefully after going through the most difficult part of lifting dumbbells - this reduces the excessive intrathoracic and intra-abdominal pressure that appears due to prolonged cessation of breathing and torso tilt.
Don't linger at the bottom. This can dangerously increase blood flow to the head and create pressure on the chest.
Bringing the dumbbells together over the chest makes it possible to properly load the inner edge of the huge latissimus muscle and achieve a clear relief of the chest muscles in the center.
To avoid a huge rush of blood to your head, be sure to get up and walk a little in between sets. The number of repetitions in this exercise should be small, no more than 10 repetitions in one approach.
For variety, work on the press while holding the dumbbells with a regular grip (hands facing each other). And although here the center of the load goes to the upper part of the pectoral muscles, the lower part of the pectoralis major muscle is still worked out quite intensively.
Compared to a barbell, you have the opportunity to lower the dumbbells not only to the chest, but a little lower, thereby extending the range of motion and maximally stretching the pectoral muscles. But remember: this can put a huge amount of stress on the deltoids joint.

Application

Intended for: For intermediate level athletes and professionals.

When: In the center of training the pectoral muscles. Before doing incline dumbbell presses, work on the usual bench or bench press variations. At the end of the dumbbell press on an incline bench, do the same on the machine.

How many: 3 sets of 6-10 reps.

Sports instruction: The incline dumbbell press lifts the lower portion of the pectoralis major muscle, thereby giving it a firmer, more rugged shape.
The motion your arm makes when doing an incline bench press is almost exactly the same as when you hit the ball really hard in a sport like golf; hitting your partner's serve in tennis with an open racket (the racket is pointed from top to bottom); strike your opponent's body from top to bottom in martial arts; By regularly doing incline dumbbell presses, you will increase the power of your punches, which move your arms from top to bottom relative to your torso.

Video - Incline Dumbbell Press

The head-down barbell press is aimed at primarily developing the lower part of the pectoral muscle. This exercise helps to “separate” the chest muscles from the abs and get a beautiful relief. The exercise is used as a special preparatory exercise in American football, tennis, golf and gymnastics. It is rarely used in powerlifting and the bench press, since the range of motion of the shoulder joint is increased, and the athlete can be susceptible to injury when the bench press is too long.

The movement is more common in bodybuilding. The goal of the work is to draw the very “line” that separates the chest muscles from the abdomen. In terms of complexity, this is a fairly demanding movement. It requires the help of the belayer and the accuracy of the athlete himself. The exercise works the chest muscles, anterior deltoids and triceps. The back and leg muscles stabilize the athlete’s body in the exercise.

Initial position

Benches vary in the presence or absence of footrests. If the feet are hanging in the air and the ankle is fixed with pillows, a technique should be used when, taking the starting position, the athlete pushes off the barbell in order to fix the shoulder blades firmly to the spine.

If the bench is a classic one, you first need to position your legs so that your feet are stable and do not slip. Then the belayer removes the barbell, the athlete collects his shoulder blades and rests them on the surface of the bench, and the back maintains a natural deflection.

For most benches, a bridge is not possible, but you still need to watch your shoulder blades. Movement when the athlete presses with shoulders rounded forward and lies on a relaxed back is not allowed.

The spotter removes the barbell from the racks, the athlete smoothly lowers it onto his chest until it touches. The trajectory of the elbows is from a neutral position along the ellipsoid a little closer to the body, and back. Moving your elbows to the sides, and even more so towards your ears, is a dangerous technique. Although this is exactly what bodybuilders usually do. What saves them is the use of small weights on the barbell.

A medium grip for this exercise is recommended. It is a mistake to think that only the triceps work in it. With a medium grip, it is possible to use the chest muscles and a targeted effect on the lower pectoral bundles, since the fall from the chest still occurs due to the chest muscles.

When lowering, you need to stretch your chest towards the bar. The projectile descends below the nipple line, closer to the solar plexus.

After touching, the barbell must be stopped on the chest and pressed upward in one smooth but high-speed movement. Only this technique allows you to get rid of the risk of the projectile falling and squeeze out quite a serious weight. Elbows should be fully extended. If they are overloaded and sore, the only way out is to not do bench presses for a while.

Sets and reps. The movement is performed in 3-5 working approaches in the number of repetitions from 5 to 10.

Lowering the bar occurs while inhaling, pressing while exhaling.

Traffic safety

There is an opinion that the back should be pressed against the bench in the lumbar region. In fact, removing the natural lordosis of the lower back will do nothing in terms of safety. But a relaxed upper back is the cause of an athlete’s unstable position and injuries. In order for the athlete to perform the movement safely, the back should be tense and the shoulder blades not spread along the plane of the back. The movement should not be done on a relaxed back, but lumbar lordosis is an acceptable thing.

The second point is that the sneakers should not slide if the exercise is done with emphasis on the floor, and the legs should not move along the surface. Leg support should be trained in all presses, as it is the key to the correct starting position of the athlete on the bench.

The assistance of the insurer is mandatory. In fitness gyms, bench press racks are made in such a way that only a person of a certain height can safely remove the barbell themselves. People below 170 cm and above 186 cm usually have problems with this. Yes, and lifting a barbell from the racks is a skill; if it is not trained, after independently picking up the apparatus, the athlete remains lying on a relaxed back, with his shoulders rounded forward, which is unacceptable due to safety regulations.

The warm-up for the incline bench press is usually a classic press. Or the athlete performs an incline press with an upward incline to target the upper chest first. The only point is that the first approach should not be performed with a working weight. Typically, any approach is preceded by rotation of the shoulder joint, that is, exercises to rotate the shoulder outward and inward, and warming up the elbows and wrists. Some athletes are accustomed to doing one set of any movement on the back, for example, pull-ups, to feel the collection of the shoulder blades.

Important: high blood pressure in an athlete is a contraindication for performing this type of bench press. Avoid doing incline bench presses with the bench sloping downwards and if the athlete experiences dizziness when standing up. The exercise is not recommended if you are taking medications to nourish the blood vessels of the brain. Also contraindicated is injury to the muscles of the chest, triceps and shoulder, as well as shoulder, elbow joints and wrists.

Equipment

Only hand wraps and a belt are recommended. Various chest supports and other similar things tend to move off the athlete’s body and interfere with the exercise. If a person lowers the weight by inertia, he does not need a stand, but a trainer who will teach him to smoothly lower the weight in one movement, fix it on his chest, and then press it up with a powerful explosive movement.

If a person does not know how to bench press in any other way than by lowering the barbell onto his neck, he should learn how to properly work his shoulders and back. Until this is done, no advanced bench presses are recommended. If you are “unbearable” and really want to have the notorious line of separation of the chest from the abdomen, it is worth working with dumbbells for some time.

The athlete should also be weaned from breaking their wrists. The weight of the barbell should be distributed evenly in the palm of your hand, and there is no need to twist your wrists. The elbows should be firmly in line and not curl upward towards the ears. Hands work in the same plane. This is especially worth watching for people who have severe scoliosis.

Any supplies under the pelvis, if a person is injured, towels and other pads between the athlete and the bench are rigidly fixed. Body sliding is the most common cause of injury. You shouldn’t jump up from the bench at a fast pace.

The most common problem of those who cannot get beautiful pecs is not a lack of bench presses, but a lack of competent load programming. Let’s say an athlete performs classic bench presses and flyes in the first training session, and incline bench presses and butterfly exercises in the second. What should the weight of the projectile be? Heavy - only in one of the workouts. If we are talking about a natural athlete or a fitness specialist “for himself,” then perhaps every second. Lack of recovery is the most common problem among amateurs. It is because of this that it turns out that a bunch of bench presses give mediocre results.