Whats a better exercise, the decline bench press or the incline bench press ?

Results 1 to 16 of 16
  1. #1
    Registered User


    Join Date
    Sep 2011
    Gender
    Male
    Location
    United States
    Posts
    38
    Rep Points
    675143

    Whats a better exercise, the decline bench press or the incline bench press ?

    I Know incline works upper chest and decline works lower chest. But if you could only do one, which is the better exercise ?

  2. #2
    Registered User


    Join Date
    Sep 2011
    Gender
    Male
    Location
    U.S.A.
    Posts
    92
    Rep Points
    1539407

    Incline chest for overall growth purposes. I have read, been told and believe incline press is the key to chest growth

  3. #3
    Registered User
    Mrs.V.'s Avatar


    Join Date
    Sep 2011
    Gender
    Female
    Location
    NC
    Posts
    294
    Rep Points
    8521877

    I'm a decline bench whore...

    I am a female however, so working the lower part keeps the "girls" perky...And since gravity has a BAD habit of taking over a woman's "girls", I gotta give them all the EXTRA help I can...
    Last edited by Mrs.V.; 09-16-2011 at 07:15 AM.
    "If ya can't lift with the big boys,stay on the cardio side of the gym".
    "Will to win,desire to succeed & urge to reach your full potential...These are the keys that unlock the door to personal excellence"...

  4. #4
    Thats Dr. Keke to you!
    ELITE MEMBER
    KelJu's Avatar


    Join Date
    Jul 2005
    Location
    In my imagination.
    Posts
    14,972
    Rep Points
    1115136028

    One is not better than the other, they are completely different exercises. If you are trying to hit your pecs, use decline and standard benchpress. If you want to spread the load out between your pecs and shoulders, do inclines.

    Every exercise has it's place somewhere.
    Fucking Determined!

  5. #5
    Registered User


    Join Date
    Sep 2011
    Gender
    Male
    Location
    U.S.A.
    Posts
    92
    Rep Points
    1539407

    I clicked submit like a retard. I didnt do flat bench or decline for 3 months, in my younger days. I concentrated on incline barbell and dumbbell press, fly movements, all somewhat heavy for 6-10 reps. I was suprised at how well my chest grew. When i went back to normal bench again, my strength was much better than i expected.

    But again, different strokes for different folks

  6. #6
    Anabolic Whore
    ELITE MEMBER
    ANIMALHAUS's Avatar


    Join Date
    Dec 2010
    Gender
    Male
    Location
    PHILA.DELPH.I.A.
    Posts
    2,140
    Rep Points
    168530665

    I was always turned off by the decline bench. All the idiots in my gym would do 12 sets of them because they could use more weight due to the shorter range of motion. I'll incorporate them from time to time, but I love doing incline because it works best for me.
    Disclaimer: All information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. Everything posted is for entertainment purposes only. ANIMALHOUSE is presenting fictitious opinions and does in no way use, encourage, nor condone the use of any illegal substances or the use of legal substances in an illegal manner.

  7. #7
    De oppresso liber
    Killermonkey's Avatar


    Join Date
    Jun 2011
    Gender
    Male
    Location
    Where I lay my head is home!
    Posts
    1,677
    Rep Points
    97595512

    On chest day, I like to do both

    Chest day-
    Dumbbell flat bench
    Incline bench
    Decline bench
    Chest flies
    Dips

  8. #8
    PCT blows.


    Join Date
    May 2011
    Gender
    Male
    Location
    US
    Posts
    992
    Rep Points
    17392346

    Yates swears by declines. That said, both have their place in routines. Just make sure you're not overusing your front delts which inclines really hammer.

  9. #9
    Senior Member
    BOARD REP


    Join Date
    May 2010
    Gender
    Male
    Location
    mexico
    Posts
    3,605
    Rep Points
    101711235

    Thumbs up

    do them all either db or bb but youll hit it good doing the 3 exercises all in one workout. but dont overtrain. i love declines i dont get gyno with them but i think its in my head. iam old school though 32 yrs training lol.


    website: www.1mexgear.com/store

    all information given is fictional and only for entertainment purposes only. it is legal to use performance enhancement medications where i live. please seek medical advice before using any performance drug, and only if its legal in your country.

  10. #10
    Senior Member
    BOARD REP


    Join Date
    May 2010
    Gender
    Male
    Location
    mexico
    Posts
    3,605
    Rep Points
    101711235

    Quote Originally Posted by Killermonkey View Post
    On chest day, I like to do both

    Chest day-
    Dumbbell flat bench
    Incline bench
    Decline bench
    Chest flies
    Dips
    good routine brother i might give those dips a try. thnx.


    website: www.1mexgear.com/store

    all information given is fictional and only for entertainment purposes only. it is legal to use performance enhancement medications where i live. please seek medical advice before using any performance drug, and only if its legal in your country.

  11. #11
    BEEFCAKE
    SUPER MODERATOR
    sassy69's Avatar


    Join Date
    Jul 2002
    Gender
    Female
    Location
    On the squat rack
    Posts
    2,692
    Rep Points
    765515120

    Quote Originally Posted by Mrs.V. View Post
    I'm a decline bench whore...

    I am a female however, so working the lower part keeps the "girls" perky...And since gravity has a BAD habit of taking over a woman's "girls", I gotta give them all the EXTRA help I can...
    Stopped doing decline anything 10 yrs ago - the girls feel like they are going to fall out.


    All posts are for entertainment. Consult a doctor before using any medication.

  12. #12
    Registered User
    D-Lats's Avatar


    Join Date
    Dec 2010
    Gender
    Male
    Location
    The kitchen
    Posts
    9,132
    Rep Points
    1201631228

    I find decline painful in the delts. I also find it more of a try excercise. I generally focus on upper inner now to create a fuller look. I think alot of people like decline because they can handle a litlke more weight.

  13. #13
    Senior Member
    BOARD REP
    Digitalash's Avatar


    Join Date
    Mar 2011
    Gender
    Male
    Location
    US
    Posts
    4,078
    Rep Points
    77554866

    upper chest grows much slower for most people, and if you have a weak upper chest your pecs end up looking kinda like tits lol. Incline will give you that nice turtle shell look coming up over your clavicle, which is much better than droopy pecs in my opinion :P

  14. #14
    Registered User
    .V.'s Avatar


    Join Date
    Aug 2011
    Gender
    Male
    Location
    EARTH
    Posts
    846
    Rep Points
    19620535

    Quote Originally Posted by KelJu View Post
    One is not better than the other, they are completely different exercises. If you are trying to hit your pecs, use decline and standard benchpress. If you want to spread the load out between your pecs and shoulders, do inclines.

    Every exercise has it's place somewhere.
    ^^^
    This.

    For pec growth, many find that either the flat bench or benching with the slightest decline possible will give the best chest development. However, it's not doing much for the anterior delts.

    For me...I'm a dip whore. Why? I never made much chest progress no matter how I benched. My genetics say I'll have a small chest like my dad, my grandfather, my brother, and most other people in my family...except for the fat ones with moobs. However, when is started dipping exclusively and then adding weight to my dips... I noticed that my chest started to actually improve a little. I'll never have a big chest but it's certainly bigger with dips than any kind of benching. My shoulders and tris grew too. Interestingly enough after going 3 months without benching...I decided to see what my 1RM was just for the hell of it and it had gone up 40lbs. I guess my body weight + the weight chained around my waist with dips made a difference.

    I guess it was worth putting my toes on a bench and cheating while I taught my body to dip. That said, most of my clients do either flat or decline benching because it gives them the best results for the chest...and their shoulders grow enough without doing inclines.
    DarkSide Muscle
    Training and Nutrition Consultation. Free content available, if you need more...send us an email.

  15. #15
    Registered User


    Join Date
    Jul 2011
    Gender
    Male
    Location
    U.S.A Texas
    Posts
    33
    Rep Points
    -395956

    Incline bench press...

  16. #16
    Registered User
    rocco0218's Avatar


    Join Date
    Mar 2011
    Gender
    Male
    Location
    california
    Posts
    332
    Rep Points
    14277986

    It depends on what you are lacking...if your lower chest is lagging do decline more, and if your upper chest is lacking do more incline. If both are doing good then use both to keep balanced.

Similar Threads

  1. Incline Bench Press and Military Press
    By kiko in forum Training
    Replies: 15
    Last Post: 05-11-2008, 11:57 PM
  2. Decline Bench Press
    By YSK in forum Training
    Replies: 14
    Last Post: 02-15-2006, 07:13 PM
  3. Replies: 19
    Last Post: 06-07-2005, 08:30 AM
  4. bench press and incline ?
    By VivaLaRocket81 in forum Training
    Replies: 20
    Last Post: 06-22-2004, 12:32 PM
  5. How often do you do the decline Bench Press??
    By I'm Trying in forum Training
    Replies: 4
    Last Post: 02-07-2004, 05:34 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
-->