Building a big chest requires focus on all three muscle heads – not just the middle and upper pecs. For the Godfather of Bodybuilding, Charles Glass, too many people are fatiguing their middle and upper chest before even paying their lower pecs a cursory thought, and are then too exhausted to provide enough of a stimulus for those fibres to grow.
For that reason, he argues decline presses are all you need to grow a big chest. ‘If you did one exercise for your chest, it would be decline,’ Glass says in a recent YouTube video. ‘But most people get this wrong from the start. They walk into the gym, go straight to incline because someone told them the upper chest is everything. Then they move onto flat [pressing] and maybe they touch decline at the end, when they’re already tired.’
While Glass also recommends the Hammer Strength decline press, it’s a specialist piece of equipment that not all gyms house. Dips and even jackhammer pushdowns are great alternatives to building the lower pecs, but the decline bench press enables you to load up the bar, focus on the fibres, and still provide a stimulus to the rest of the pecs.
How to Do the Decline Bench PressLie back on a bench fixed to a decline setting, holding a barbell with your hands shoulder-width apart and palms facing your feet. Start with your arms fully extended and hands over your chest, then slowly lower the bar until it skims the middle of your chest.Push the barbell back to the starting position explosively as you breathe out.Glass’ Tips for Maximum Gains
In the video, Glass uses another lifter to demonstrate the movement. ‘To perform a decline barbell bench press correctly, pay attention to the width of your hands,’ he says. ‘Notice how his pinky finger is positioned against the first ring. It’s important to consider your height. Unless you’re over 6ft 2in, it’s generally advised not to go wider than this hand placement.
‘Observe the bottom range of motion where his arms form a slightly less than 90° angle. Take note of where the bar lands. It should be positioned at the bottom of the pectoral muscles. Also notice how the elbows are kept slightly forward during the upward push.
‘To optimise your technique, imagine pushing your hands together as if you’re pushing towards the top of a triangle despite the bar being immovable. This visualisation will increase tension in your pecs when you extend at the top. Remember not to lock your arms. Maintaining tension throughout the exercise is crucial. If executed correctly, you should feel the tension extending all the way into your upper pecs.’
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