posted Thu, 04/17/2014 - 08:58
5045
Thoughts on decline bench?
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Decline is not something you see many people doing, or see in many "standard" workouts. I've use it once in a great while. Is there anyone that incorporates it into their routine? I mainly do incline bench and flies. I have taken the flat BB bench out and use DB's. I'll do BB presses when trying to increase strength. Just curious if I hit decline more regularly if it will help in chest development. Thanks
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I used to do it way back when I first started lifting but haven't really since. Actualy tried it the other day and just warming up with the bar really fucked up my shoulder. So I stay away from it. My gym has a pretty cool decline machine that I use once in a while but that's about the extent of my decline movements.
I just started doing incline with chest workout wanted to try to hit all the angles possible trying to get my pecs to grow more
I always incorporate decline on chest days. I get a hell of a pump of that exercise.
I did chest yesterday and finished with decline bench, I think I did about 7 sets cause the pump was so addicting.
I know what you mean! Best pump I get is on the decline bench.
The benefit of decline is the shock. Dorian and jay cutler used decline all the time. If you're doing blood and guts or mike mentzers HIT then decline is perfect.
I'm not going to get into an argument on the damage it does to joints, tendons, etc. what decline is good for is the sheer weight you can put on due to the decrease range of motion. Less range of motion=more weight. This is for shocking the chest because if you can barely bench 225 flat, you'll easily hit 250 on a decline.
For the bodybuilding folks, decline is great for the straight arm side chest shot as that angle shows the lower chest best
I will always do flat bench, followed by incline dbs, followed by decline dbs
hits all areas of the chest.
If you want to feel the difference, just flex (with no weight, even sitting here at your pc, as if you were in the position, see what muscle flexes and where. Simply put if you want to develop that muscle, then the exercise that flexes that muscle is the one you want to do.
so when I do this I feel flat bench and incline put a greater flex on my upper chest which needs work, so I focus a little more time on those. If my lower chest needed more I would reverse that, or perhaps take out incline.
its all relative to what you want to do, but that simple flex test shows you where/what you will ipact with each exercise. simples.
"I will always do......"
Then you need to change up your routine, you're short changing yourself,
Decline bench works the chest in the same way the flat bench does but it puts more stress on specific aspects of the shoulder. I just finished the section of my personal training certification that talks about the shoulder girdle/ rotator cuff. Honestly its not really an effective movement for chest development and should be avoided. Now that being said theres worse movements out there but it is not a movement that anybody NEEDS to be doing.
That's weird because I get the best pump off the decline bench. I feel nothing in my shoulders what so ever from that exercise.
I think you need to go back and read that section again. Pretty much everything you said is backwards bro.
Thats interesting friend- thats the opposite of what i have read and personally experienced.
http://www.stack.com/2013/03/28/decline-bench-press/
I was thinking the same thing. Seems like most everyone does because of less strain on the shoulders.
Yep.
I have a bad rotator cuff from sports and I work in decline bench as it is much easier on the shoulder. For me i get nothing out of dumbells because my chest and shoulders can push much more than my wrists can bear.
You should take a look at Ben Pakulski's MI40 system (or others like it).
Will definitely change that for you
itas a simple change in how you push that really taps up the muscles, and will definitely allow you to rip it up at your max or below, that your wrists can handle.
you could download that system on torrent or it might be on youtube at this stage, just for a pointer like...
I love reverse grip decline bench press.. my strongest bench... 345 lbs for 2 reps... REVERSE GRIP DECLINE BENCH PRESS... on the smith machine.. don't want to kill myself LMAO... My advice on benching is simple.... Forget about all benching, but Incline Bench Incline bench builds mass, and overall strength... When you do your incline, lower the bar to your collarbone and touch, then go back up... FULL RANGE OF MOTION.. forget about the goddamn weight... weigh isn't nothing special.... it's stupid and will put you back in your training... full range of motion, proper form...
Reverse grip incline is my new love. I started doing it because I have read numerous articles on how it works the upper chest fibres better than anything else and I have seen it in my own chest development. My chest is looking more full for sure after doing them for a couple months. Although I don't believe decline bench is a necessary exercise or good to do it may have similar benefits when done reverse grip.
Very true bro, you can also do what I call a clavicle incline bench press...
go to the smith machine, put on a low to moderate weight, NOT HEAVY
Now when you lower the bar down, lower it to your clavicle touch pause and press... make sure you have the widest grip possible with the best control.. do this for a week and you'll be surprise... I hate giving away my secrets bro, but I really like to see people reach their fullest potential.
I agree, only flay bench exercises I do are DB presses and Flies. I'm all for the controlled weight and full range of motion really feeling the negative. I put weight on that I can feel, I don't really pay much attention to the number, just go by feel. I have found that doing this has actually made me stronger. Mind to muscle is the way to go.
I've said it a million times bro. LOL and it can't be truer... bodybuilding is about the pump, not the weigh.
Decline dumbbell. Mmmmm. Probably my favorite chest movement honestly. Its pain free on my shoulders. I can push more weight so I feel cool putting up 130's. Lol. And the feeling in my pecs is so much more satisfying to me than any other press. Big deep stretch at the bottom and a tight perfect full squeeze at the top. This is with dumbbells mind you. Barbell doesn't even come close. With the dbs I grip it at a 45° angle which allows even more pec involvement and takes further strain off the shoulder joint, and particularly the tiny little muscles surrounding it. I rock a 3 day split and rotate decline db in every other chest day subbing it for flat db. And I always start with incline barbell.
Tldr: try decline dumbbell
Same here, start with incline BB the rest are DB. I injured my shoulder crashing my dirt bike years ago,lol, so I take extra precautions. DB do allow for that deep stretch which feels amazing!
I do close grip decline about 225 four sets of 10 helps with shoulder development and lower chest
Love it.. easy on the shoulders.. pure pecs.. allows me to go heavy... I push btw 315-375 for reps on decline because it doesn't rely on the shoulders.. shoulder pain won't allow me to do that on incline...
Sweet, I do have an issue with one of my shoulders, that's one of the reasons I do DB press now instead of BB.
I am a big fan of decline bench.. i feel it gives greater attention to the entire pectorial muscle development. decline imo is more of a isolation of the pecs where as incline and even flat incorporate sholders into the workout more than the decline JUST MY TWO CENTS
Thanks for that never thought of it that way. For the longest time I inclines at about 45 degrees now I do around 30 and feel less shoulder involvement.
RustyhookerI decline every chest day. Warm up then go to fail at heavy weight for 2 sets. Drop and repeat til back to warmup weight. No spotter so i hit iso-press. 220 for 20. 320 x15 twice. 300x15 twice. 270 for 2 sets...etc til back down to 220. Drop when 10 reps is tough.
I don't have a spotter so I can only workout to fail with dumbbells. My chest routine is 5 exercises and every 3 weeks I switch from barbell to dumbbells. I rotate the exercises so I can see where I'm at because the first exercise is the heaviest and then you degrade as you move forward. Here's an example
Week 1
Flat bench 4 x 12
Fly 4 x 12
Incline bench 4 x 12
Incline fly 4 x 12
Decline bench 4 x 12
Week 2
Incline bench 4 x 12
Incline fly 4 x 12
Decline bench 4 x 12
Decline fly 4 x 12
Flat bench
Week 3
Decline bench 4 x 12
Decline fly 4 x 12
Flat bench 4 x 12
Fly 4 x 12
Incline bench
It has worked well for me. I do a full 6 weeks and change grip. That will take you out of your comfort zone. Stay committed to the grip for 6 weeks.
Looks good BD your pics and results speak for themselves!
Do you feel that it's contributed to your chest development? I do dips to try and target my lower chest but that's where I'm lacking.
RustyhookerHit dips after decline. Next day try raising arms up and back. Lol! Sore but tasty feeling
I love the pain!