Thread: Decline ??

who ever said it does nothing has no idea how the chest muscle works and what it is supposed to do.decline is one of exercise that mimicks the design of the chest muscle.im not sure if i worded that right,but i hope you get it..

Hey bro thanks for your strong comment i like ... Just a few people at the gym told me that it does nothin lol so now i think i know it does lol so how about that? Them 3 chest pushes incline press flat and decline ? That seem like a sold way to hit it bro? Thanks alot

I had a hard time developing my chest when I first began working out. I never did decline because it felt a bit uncomfortable. I also only used barbells.

After trial and error I got some of the best advice from a hardcore lifter. He told me to only use dumbells for chest and to start my routine with decline. He said decline was the best for developing the chest.

I started doing decline, Incline, then Flat all dumbells 3 sets each of 6-8 reps. My chest almost immediatly responded. I do this 2 x a week and now have a chest I am proud of.

He said bench barbells are good for power lifters and building strength but dumbells are much better for shaping the chest. I know many swear by the barbell bench press, but in my case dumbells and decline was the best change I ever made to my routine. I have heard that it's incline that doesn't do much for chest development. That it's decline, flat, then incline. Either way I do all three and have had great results.

Originally Posted by ExLe

I had a hard time developing my chest when I first began working out. I never did decline because it felt a bit uncomfortable. I also only used barbells.

After trial and error I got some of the best advice from a hardcore lifter. He told me to only use dumbells for chest and to start my routine with decline. He said decline was the best for developing the chest.

I started doing decline, Incline, then Flat all dumbells 3 sets each of 6-8 reps. My chest almost immediatly responded. I do this 2 x a week and now have a chest I am proud of.

He said bench barbells are good for power lifters and building strength but dumbells are much better for shaping the chest. I know many swear by the barbell bench press, but in my case dumbells and decline was the best change I ever made to my routine. I have heard that it's incline that doesn't do much for chest development. That it's decline, flat, then incline. Either way I do all three and have had great results.

look up the gillatein press(i no i spelled that wrong its late)that helps build the chest also.

I tend to agree with the decline myself. if I do flats, it is smith machine to neck with moderate weight for volume (hits all chest) but decline is my main compound movement done heavy. When I dont have a spot, which is most of the time, I would do the iso hammer machine declines presses. I also press from center chest not my nips cuz you get sa slightly more stretch, (think deep dips)

The decline bench press targets more of the chest muscle fibers than any other pressing movement. In addition, it places less emphasis on your front delts. It is a must for any chest routine IMO.

Ohh wow ok well i think il start with the decline then incline and then flat ... Il switch it up first il do all bar 3 sets each then il do dumbel 3 sets on each thanks guys

also like the decline. what is the best angle? at what point does it stop being a press and become a dip? 45 degrees?

you probably have to see how it feels. change the angle of the slant, change the angle your elbows make with your body AND change wehre the bar lands on your chest.... Also, how wide you hold the bar, I personally go bar ring thru my middle fingers BT it is relative to wehre you feel better and I also dont lock out unless I am resting for several seconds for another last rep. I think a slow down movement touch chest and explode up works best for me....

I do chest dips and lean forward alot, the iso Hammer machine almost feels like you are pressing down toward waist, crossovers with pulleys do the same so again, angle is werhe you like and feel the most IMO. but I guess if you are doing crossovers already and dips at other times, you can go with a lessor angle just to get a different view.

Decline is important, hitting the chest from all angles is important. Do decline especially if you don't do enough dips. Make sure you have a spotter if you're using the olympic bar with moderate to heavy weight, dropping the bar on that angle can be disaster, I've seen a close call at my gym so I only do dumbbells for decline.

See i do dips on tri's and back workout days i thought it was for your tri's?