🔥 Bodybuilding Exercises: Low-Pulley Chest
✅ Muscles Involved
- Primary: Upper pectoralis major
- Secondary: Anterior deltoid
All of these exercises will place the workload on the upper pecs to help fill out and build muscle in the top of the chest. In addition to your chest, it also helps to strengthen and tone the shoulder muscles.
✅ Low-Pulley Chest Tips & Tricks
- Standing forward so that the pulleys are just slightly behind you affords a better trajectory to target the pectoral muscles.
- Maintain steady tension on the cables throughout – don’t jerk the weight up and then let it slam down on the stack.
- Keep your wrists firm. Your palms should be oriented toward each other as they hold the handles throughout the exercise.
- Raise and lower the weights at the same speed.
- Keep your back stable during the movement—don’t allow your body to move up and down.
🔥 Decline Bench Press Benefits
- Pressing on the decline bench reduces rotation at your shoulders and increases pectoral activation by transmitting stress from the deltoids through the pectoralis major.
- Owing to the decline angle, performing the exercise puts more emphasis on your lower chest than the flat bench press.
🚨 How to Decline Bench Press
- Lie down so that your back is on the decline bench and your legs are securely locked at the end of the bench.
- Use a medium-width grip (creating a 90-degree angle between your upper arms and forearms) to lift the barbell from the squat rack and press it overhead until your arms are locked. Make sure your arms are perpendicular to the ground. Pause for a second in this starting position.
- Slowly bring down the bar until you feel it on the lower chest.
- Take a brief pause and push the barbell with your chest muscles to bring it back to the initial position. After locking your arms, squeeze your chest to achieve the maximum contracted position. Hold for a few second before coming down with the barbell again.
- Do the recommended number of reps.