To Decline or Not to Decline........ [Forum Archive]

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To Decline or Not to Decline........

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Posted by: devildog88

We might as well open up discussion on this subject. Is the decline bench a staple of any good chest routine or is it a gimmick lift. Some might suggest all it does is limit the movement while others believe it works the bottom end of the power curve. Where do you stand?

Posted by: SacM5

Decline is pretty hard on your rotator cuff. If you dont care about that then go for it.

Posted by: Triple Threat

I do them, but usually with DBs. As far as the rotator cuff, I find that inclines hit the delts more than declines.

Posted by: Prince

Quote:

Originally Posted by SacM5

Decline is pretty hard on your rotator cuff. If you dont care about that then go for it.

compared to what?

Posted by: LAM

I always have a decline movement in my chest routine

Posted by: SacM5

Quote:

Originally Posted by Robert DiMaggio

compared to what?

Compared to flat or incline. When I was playing Rugby and doing some decline I had a sports doctor show me xrays of what is going on. It didnt look to good. He said he felt that flat and incline was fine but decline was goign to lead to problems.

I could care less, go ahead and do decline all day long. I am just offering my opinion and what I have heard. It makes sense if you think of how your choulder anatomy is constructed. Anyway go ahead and decline, maybe you will be okay.

Posted by: Prince

Quote:

Originally Posted by SacM5

It makes sense if you think of how your shoulder anatomy is constructed.

the higher the incline, the more shoulder involvement, so I guess I am not understanding?

Posted by: HardTrainer

No robert, inclines work you upper chest! not you delts, its a weaker movment because you upperchest is smaller then your middle chest

I am all confused now...... I need to read more I think

Posted by: musclepump

I always do decline, but not barbell bench. I use dumbbells almost exclusively.

Posted by: Flex

declines are a good change of pace, nothin' wrong with them.

(and yes, IMO they work your lower chest hahaha)

Posted by: racoon02

Declines just feel weird for me. I would much rather do weighted dips.

Posted by: musclepump

Declines offer up a great pump.

Posted by: Prince

I could care less about a pump, but I have always used declines in my training, especially when I am having any shoulder problems as declines put the least amount of stress on your shoulders compared to flat and incline.

Posted by: musclepump

To me a good pump is a sign of an effective workout.

Posted by: Prince

Quote:

Originally Posted by musclepump

To me a good pump is a sign of an effective workout.

it is too many, but that is not really true.

you can get a pump by doing 50 reps of squats with 25lbs of weight, but that does not mean hypertrophy will occur.

Posted by: musclepump

That's true, but I don't do that many reps. If I feel a good pump between 10-15 reps, I feel satisfied and growth.

Posted by: gopro

I am not a fan of declines as the range of motion is just too little. I prefer flat work to declines. However, if you do declines and feel they are productive for you, there is nothing wrong with doing them.

Posted by: BiggerNstronger

According to my doctor and the research I have done decline is EASIER on the shoulders just like Mr. Dimaggio said. I only do them occasionally because I use dumbbells almost exclusively for chest and the only good decline bench at my gym is almost always being used.

Posted by: Prince

Quote:

Originally Posted by musclepump

That's true, but I don't do that many reps. If I feel a good pump between 10-15 reps, I feel satisfied and growth.

http://ironmagazine.com/article44.html

Posted by: min0 lee

When I broke my collar bone 3 years ago I felt the least amount of with the decline.

Posted by: GC456

Quote:

Originally Posted by Robert DiMaggio

http://ironmagazine.com/article44.html

Great article!

Posted by: WATTS

i like decline DB but dont feel much of my chest being worked with the Barbell, anyone else feel the same way or am i just not doing them right or something?

Posted by: musclepump

Quote:

Originally Posted by GC456

Great article!

Agreed

Posted by: min0 lee

What about dips?

Posted by: Seanp156

Quote:

Originally Posted by min0 lee

When I broke my collar bone 3 years ago I felt the least amount of with the decline.

That's weird, I broke mine 3 years ago as well. It still bothers me in the first few warmups for incline, but other than that I don't really feel it.

Posted by: min0 lee

It only bothers me when I don't lift.

Posted by: Prince

Quote:

Originally Posted by min0 lee

What about dips?

I think dips put quite a bit of strain on the shoulders, if I am having any shoulder problems I cannot do dips.

Posted by: musclepump

Dips kill my right shoulder for some reason.

Posted by: gopro

Quote:

Originally Posted by Robert DiMaggio

I think dips put quite a bit of strain on the shoulders, if I am having any shoulder problems I cannot do dips.

I'm with ya on that one.

Posted by: Doublebase

Decline hurts the area around my collar bone. Whatever that is. + my face turns bright red from the blood rushing to my skull.

Posted by: HardTrainer

People that cant dip are dip shits

Posted by: Doublebase

Quote:

Originally Posted by HardTrainer

People that cant dip are dip shits

was that a pun?

Posted by: gopro

Quote:

Originally Posted by HardTrainer

People that cant dip are dip shits