𝙒𝙝𝙚𝙧𝙚 𝙨𝙝𝙤𝙪𝙡𝙙 𝙮𝙤𝙪 𝙡𝙤𝙖𝙙 𝙮𝙤𝙪𝙧 𝙬𝙚𝙞𝙜𝙝𝙩𝙨?
Decline movements place more emphasis on the lower and usually outer pectoralis (chest) muscle - in most cases. In certain instances they might also recruit 𝘴𝘰𝘮𝘦 mid and upper fibres, but for the best overall chest development make sure you include exercises from all angles during your workout (incline, flat and decline).
The decline chest press machine is a brilliant exercise particularly if you train alone, as you can push yourself to failure safely.
𝘽𝙪𝙩 𝙤𝙣 𝙊𝙐𝙍 𝙢𝙖𝙘𝙝𝙞𝙣𝙚 (𝙬𝙝𝙞𝙘𝙝 𝙞𝙨 𝙖 𝙗𝙚𝙨𝙥𝙤𝙠𝙚 𝙥𝙞𝙚𝙘𝙚 𝙤𝙛 𝙚𝙦𝙪𝙞𝙥𝙢𝙚𝙣𝙩), 𝙬𝙝𝙚𝙧𝙚 𝙨𝙝𝙤𝙪𝙡𝙙 𝙮𝙤𝙪 𝙡𝙤𝙖𝙙 𝙩𝙝𝙚 𝙬𝙚𝙞𝙜𝙝𝙩𝙨? It's question commonly asked by many members, so I thought it best to do a quick post to clarify things.
In short, for optimal strength and muscle gain you should load weights on the top arm as it matches the normal strength curve. The movement starts off heavy at full stretch, it then becomes slightly more difficult mid-3/4 rep, then lessens a little at peak contraction.
When you load weights on the bottom arm the movement feels easier because it starts off lighter and then gets heavier, but never really reaches maximum weight load due to the shallower angle and therefore less gravity acting on the weight...the reason why you will be able to push more weight on the bottom arm compared to the top.
Is it wrong to load the bottom arms?
No. They wouldn't be there if they didn't serve a purpose, but they are probably best served for people with shoulder problems, beginners with very little upper body strength, or you could maybe use them as part of an intensity "drop set".
If you do have any shoulder injuries then your best bet would be to build up strength by adding weight to the lower arms first before moving weight to the upper arms.
Can I load weight on both arms at the same time?
You could but there are two different loading points for a reason and doing so would not be as beneficial as using one or the other.
What alternative decline movements could I do?
Decline bench press Decline dumbell bench press Decline Smith machine press, Dip machine (arms adjusted to a wide position) Free weight or assisted dips
So to conclude, if you currently use the decline machine and load weights on the bottom arms but have healthy shoulders and decent strength, swap the load to the top arms for best progress.
Also for best chest development include movements from all angles (incline, flat, decline), plus a flye.
Prioritise your weakest lift at the start of your chest session to allow the weaker areas to get trained when you are strongest and have most energy.
Want to learn a bit more about chest training? Check out this blog https://www.musclefactoryswinton.co.uk/post/lets-talk-about-chest-baby
If you any have questions about any elements of your chest workout please feel free to ask Chris or myself.
Fay
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