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Bench

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Posted by: crankshaft

I was recently told not to max out my bench more than once every 6-8 weeks. Additionally, I was told unless I am looking for a chisled look, decline benches are a waste of time. Any comments?

Posted by: mike456

who ever told you those is a dumbass

Posted by: TJ Cline

Quote:

Originally Posted by crankshaft

I was recently told not to max out my bench more than once every 6-8 weeks. Additionally, I was told unless I am looking for a chisled look, decline benches are a waste of time. Any comments?

#1. maxing out is all ego, is dangerous and serves no purpose....unless you compete in Power lifting.

#2. Decline dose not give you a "chilled look" it builds the chest the same exact way bench does.

Posted by: the_general64

i'm also confused on that one too..............i've heard you shouldn't max out for every set but thats what i do and so far its work out for me. also exactly what does max out mean? does max out mean that you end your set with a partial rep?

i don't do declines..........to do does along with flat and inclines just seems like overkill

Posted by: the_general64

oh okay....maxing out....................seeing what your 1RM is, right

Posted by: IJ300

Quote:

Originally Posted by the_general64

oh okay....maxing out....................seeing what your 1RM is, right

yes...

and I do think maxing out does serve a purpose if you're looking for the % of your 1 rm you should be lifting. Like if your looking to get 10 reps you use X% of your 1 RM.

Posted by: TJ Cline

Quote:

Originally Posted by IJ300

yes...

and I do think maxing out does serve a purpose if you're looking for the % of your 1 rm you should be lifting. Like if your looking to get 10 reps you use X% of your 1 RM.

Or you could just workout and see for your self.

Posted by: Double D

Well here lately I have taking to some powerlifting, but kept it bodybuilding at the same time. I think theres a place in bodybuilding for maxing, but like you said probably only like once every 3 months or so. Thats is if you arent trying to increase your 1rm. In bodybuilding I have always kept away from declines myself because I always felt that the bottom of my chest is much easier to build than the top, so I steer more torwards incline and bench and things like that and away from decline. But every now and then switch it up and put some decline in there. But just dont make decline the staple of your bb'ing program.

Posted by: IJ300

Quote:

Originally Posted by ForemanRules

Or you could just workout and see for your self.

Yea, that's also an option...

Quote:

In bodybuilding I have always kept away from declines myself because I always felt that the bottom of my chest is much easier to build than the top, so I steer more torwards incline and bench and things like that and away from decline.

Posted by: Detroit_4_Life

I love decline

Posted by: Double D

Quote:

Originally Posted by IJ300

Yea, that's also an option...

I believe I just saw you tell Foreman that it was his opinion? Well thats mine and if you ask around the majority will tell you that for one it is easier to build the bottom rather than the top of your chest and two if the bottom of your chest was to get built well, it wouldnt be an attractive look. Besides I also feel more out of incline and bench rather than decline. Like I said dont give it up all together, but throw it in eveyr once in a while.

Posted by: kenwood

heres my chest workout: 3sets of 10reps on each

bench
incline
decline
fly's
cable crossovers
incline fly's
pec-deck thingy
pushups
dbpresses

Posted by: assassin

1# no reason for maxing out.

2# there is no bottom of your chest and top of your chest , the shape of your muscles is predetermined by your genetics and you can only build their size by weight training , the muscles contracts the same contraction wether you do flat or decline or inclined or flyes....

Posted by: kenwood

their is a bottom and top of the pec. i'm going to have to do some research

Posted by: min0 lee

Quote:

Originally Posted by kenwood

their is a bottom and top of the pec. i'm going to have to do some research

Your going to have plenty of reading material...........

Posted by: Stewart14

Quote:

Originally Posted by Double D

The going theory around here is that you cannot build up a certain portion of your chest by the angle of the exercise. the knowledgable folks around here will tell you that it can be a good idea to exercise a muscle from different angle, ie, flat, decline, incline bench to ellicit the best overall response, but the decline bench will not make the bottom of your chest bigger, nor will the incline make the top bigger.

It is a big debate round these parts. My own opinion, is that different people have different mechanical advantages on their own bodies that work better for them than others. for example, you might be mechanically inclined (no pun intended) to get good chest growth from the incline press, whereas, I may do better with the decline press. In either case, your whole chest is just getting bigger and more defined and as your chest grows, the genetically pre-determined shape of an individuals muscles will determine how the muscle looks. some people are built to have the appearance of a larger lower chest and some the genetics for more mass in the upper, but I would bet that the person who has a great upper chest can get the same development from doing either of the three pressing angles, IMO

Posted by: Double D

You said a mouth full (also no pun intended) whenever you said "It is a big debate round these parts. My own opinion, is that different people have different mechanical advantages on their own bodies that work better for them than others." I have said that from the firs time I came here. Everyone does things differently and what would work for one may not work for another. Also I did suggest fitting it in now and then, I just dont see how anyone could replace bench, incline, or dips, with decline.

Posted by: min0 lee

Quote:

It is a big debate round these parts.

It's a big debate anywhere you go really.

Posted by: Stewart14

Quote:

Originally Posted by Double D

You said a mouth full (also no pun intended) whenever you said "It is a big debate round these parts. My own opinion, is that different people have different mechanical advantages on their own bodies that work better for them than others." I have said that from the firs time I came here. Everyone does things differently and what would work for one may not work for another. Also I did suggest fitting it in now and then, I just dont see how anyone could replace bench, incline, or dips, with decline.

I think the decline bench is great for anyone who:
1. uses their shoulders and triceps more in a regular or incline press

2. has shoulder problems, the decline bench will help alleviate some problems while still letting you use big weights

Posted by: assassin

Quote:

Originally Posted by kenwood

their is a bottom and top of the pec. i'm going to have to do some research

stfu .. i hope you don't become a personl trainer someday ... cause you'll increase the obesity world wide....

Posted by: kenwood

Quote:

Originally Posted by assassin

stfu .. i hope you don't become a personl trainer someday ... cause you'll increase the obesity world wide....

i dunno how the obesity could increase anymore

Posted by: assassin

finally ...your chest will have the same shape weather you do pushups/dips flat,inc,dec.presses ...the only variable you have is the size of the muscle , wich will increase when the muscle is loaded with more weight.

Posted by: JonnyStead

Hope this helps

The Pectoralis Major muscles (also known as the Pecs) are located on the front of the rib cage.

The Pecs attach to the humerus near the shoulder joint and originate on the breastbone in the center of the chest.

The fibers of the Pectoralis muscles run like a fan across the chest. The fan-like structure of the Pecs allows the humerus to move in a variety of planes across the body.

The Pectoralis Minor muscle is located underneath the pectoralis major muscle, attaching to the coracoid process of the scapula and originating on the middle ribs.

Functions The function of the Pectoralis Major is to bring the humerus across the chest. A flye movement is the best example of this action.

The Pectoralis Minor serves to move the shoulder area forward. This can be seen by shrugging your shoulder forward.

Based on this (which I didnt write BTW) I think its unlikely that you can train the top and bottom of the chest muscles as they appear to assist each other and in front and behind each other respectively - rather than above and below

Posted by: crankshaft

Thaks for the info re: pecs , Johnnystead. BTW, I'm 64 so you have a long way to go before being an old fart.

Posted by: JonnyStead

Quote:

Originally Posted by crankshaft

Thaks for the info re: pecs , Johnnystead. BTW, I'm 64 so you have a long way to go before being an old fart.

Wow thats fantastic! Perhaps you could post some pics mate? - I think that would act as a great inspiration for some of us - and maybe you could give us some history of your training etc? I bet there is loads you can teach us noobies!

Keep it up mate you rock

Posted by: TJ Cline

Quote:

Originally Posted by JonnyStead

Hope this helps

The Pectoralis Major muscles (also known as the Pecs) are located on the front of the rib cage.

The Pecs attach to the humerus near the shoulder joint and originate on the breastbone in the center of the chest.

The fibers of the Pectoralis muscles run like a fan across the chest. The fan-like structure of the Pecs allows the humerus to move in a variety of planes across the body.

The Pectoralis Minor muscle is located underneath the pectoralis major muscle, attaching to the coracoid process of the scapula and originating on the middle ribs.

Functions The function of the Pectoralis Major is to bring the humerus across the chest. A flye movement is the best example of this action.

The Pectoralis Minor serves to move the shoulder area forward. This can be seen by shrugging your shoulder forward.

Based on this (which I didnt write BTW) I think its unlikely that you can train the top and bottom of the chest muscles as they appear to assist each other and in front and behind each other respectively - rather than above and below

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