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Decline vs. Incline.... decline not worth the time?

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    Question Decline vs. Incline.... decline not worth the time?

    Is decline benching worth doing? I always do Incline. Anyways, i was wondering by not doing decline, am i missing out on building any muscle that incline wouldnt give me?

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    I would always include some type of decline movement in chest training.

    I always do a:

    Incline
    Flat
    Decline
    Fly
    William F. Buckley describes a conservative as, "someone who stands athwart history, yelling Stop." - and then proceeds to drag civilization back to times best left in history's dungheap.

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    I have heard of lots of people who think the decline hits their chest better than the flat or incline. I rarely do inclines but declines I like. A close grip on the decline really wakes up my tris.
    "Fear profits man nothing."

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    close grip BP on the incline or decline kicks ass...
    William F. Buckley describes a conservative as, "someone who stands athwart history, yelling Stop." - and then proceeds to drag civilization back to times best left in history's dungheap.

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    Quote Originally Posted by ZOISinMN
    Is decline benching worth doing? I always do Incline. Anyways, i was wondering by not doing decline, am i missing out on building any muscle that incline wouldnt give me?
    Decline works a different plane of motion than the incline does. Decline places you more in between the sagital and transverse plane while incline places you more inbetween the frontal and tranverse plane. it is important to work in both planes. If you aren't going to do declines I recommend dips.





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    Quote Originally Posted by LAM
    close grip BP on the incline or decline kicks ass...
    Haven't tried CG decline, but I know CG inclines are fantastic for building pressing power in the triceps. Awkward as hell at first though...

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    If you do flat bench work there is RARELY EVER a need for decline work. 99% of trainees have no problem with the lower pecs, but have flatness in the upper region. I have done decline bench once in my life and I feel it totally unnecessary.

    However, CG bench on a slight decline is an excellent tris exercise as LAM mentioned.





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    Decline will put you in a position that allows greater recruitment of the lats to assist getting the bar off your chest (hence why powerlifters use such a big arch, thus imitating a decline position) which has its benefits. It only complements your bench press, however, if you bench like a poerlifter. If you bench with a flat back and elbows flared, you are probably fine without them.
    yay.

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    why not just hit the PEC FLY machine, it works incredible on my chest and gives me a great pump and it allows me to do many more reps which i feel tire out my muscles much more. it has given me greater size increase than flat or incline bench in less time

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    Quote Originally Posted by BigBallaGA
    why not just hit the PEC FLY machine, it works incredible on my chest and gives me a great pump and it allows me to do many more reps which i feel tire out my muscles much more. it has given me greater size increase than flat or incline bench in less time
    if you are stimulating maximum hypertrophy in your chest using flys and not pressing movements you are obviously not doing them correctly..flys are a strectch muscle movement and typically are far from optimum for hypertrophy..
    William F. Buckley describes a conservative as, "someone who stands athwart history, yelling Stop." - and then proceeds to drag civilization back to times best left in history's dungheap.

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    I think it is a good idea to get the widest variety of lifts possible. I notice the most difference in overall strength and size when I use lifts I've never tried before. New stimuli is always good. However, I have trouble with decline bench press because I usually don't have a spotter. I try to reserve decline bench press for dumbells, but I love barbell bench press lifts.





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    Quote Originally Posted by LAM
    if you are stimulating maximum hypertrophy in your chest using flys and not pressing movements you are obviously not doing them correctly..flys are a strectch muscle movement and typically are far from optimum for hypertrophy..
    im not sure what you mean by stretch movement, as fas as i know you working the same muscle groups using Pec Fly as using a incline dumbell presses or flat bench with the exception of not using stabilizer muscles. but overall its basically achieves the same end result

    ?!?!?!?!?

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    Quote Originally Posted by BigBallaGA
    im not sure what you mean by stretch movement, as fas as i know you working the same muscle groups using Pec Fly as using a incline dumbell presses or flat bench with the exception of not using stabilizer muscles. but overall its basically achieves the same end result

    ?!?!?!?!?
    they are not even close to the same exercise. trying to get a massive chest from flys is like trying to grow huge legs from doing leg extensions or huge triceps from db kick backs...it doesn't happen
    Last edited by LAM; 07-03-2004 at 10:47 AM.
    William F. Buckley describes a conservative as, "someone who stands athwart history, yelling Stop." - and then proceeds to drag civilization back to times best left in history's dungheap.

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    i dont know dude, i know some hugeeee guys at my gym who systematically use the pec fly machine ! it grows the inner chest like nothing else

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    Quote Originally Posted by BigBallaGA
    i dont know dude, i know some hugeeee guys at my gym who systematically use the pec fly machine ! it grows the inner chest like nothing else
    I think what LAM is trying to tell ya is that because a press is a multi-joint exercises you have a greater recruitment of muscle fibers, allowing a greater amount of weight to be moved, causing a greater amount of stress to be placed on the given muscles leading to a greater growth potential.

    There is no such thing as spot growth. The chest grows as one muscle. The inner chest can not grow all by itself. But if I could that would lok really funny.





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