Thread: decline bench

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I started to do decline instead of flat bench and up to now I prefer it. I also throw in some decline flyes.

In my opinion I feel it more with decline that I ever have with flat bench. Try it and see, it's the only way!

Somebody started a thread a couple weeks ago asking the same thing.

Thread is called Decline??

Some good post there about this

It does wonders for the chest. Do not neglect this excercise. I hit Decline, Incline, then flat and switch it around every few months. Adding decline made the biggest difference in my chest development. Hit all 3, I personally don't bother with flys but to each there own.

I could never really get in to decline. If I'm going to work on that angle, I prefer dips!

I started to use decline as my primary chest press because it seems to take a lot of stress off my shoulders and still get great gains, chest is bigger than ever

When I do decline I go with just a slight decline like Dorian use to do back in the day. I just usually put a few 45 plates down then put the bench on that. It feels great on the chest.

Decline bench actives more chest muscle fibers than any other chest movement. It does this by taking the front delts out almost completely of the picture. Flat bench is a good mass builder, but puts a lot of emphasis on your front delts.

A good chest routine will incorporate flat, incline and decline presses for total overall chest development.

In my own routine, I normally hit decline barbell second after flat dumbell presses. That changes every few months of course, but i have found it to be very effective.

I think it was Ken Waller (Back in Arnold's day) who always felt that his delts were taking the brunt of his flat bench work, so he cut them out all together and started doing declines instead.

I just hit 170 on flat bench, and thats somewhere I wanted to be for a while now. So I'm gonna maintain that for a few workouts then drop the weight a few pounds and go decline. my chest routine is
Flat BB bench 160x9 165x7 270x5
Incline BB bench 125x9 130x7 135x5
Flat DB Flies 25x10 30x8 35x6

I started to use decline as my primary chest press because it seems to take a lot of stress off my shoulders and still get great gains, chest is bigger than ever

I never do it.I do dips instead.

Decline bench press exercise targets the middle and lower pectoral muscles...

I like to hit incline/flat/decline in every workout (our gym floor allows me to do this by positioning the bench in a different spot [poured concrete by a NOT so good "pourer"...Lol])...Its all good...I mean by hitting it from different angles your attacking more muscle fibers or at least attacking the same ones a different way...Can't hurt to spice it up a little...Use a few exercises for like a month, then throw in a surprise like some flies or cable work then more surprises down the road...The more you attack the muscle in different ways the more you'll spur growth...

If you think about how low your elbows go in comparison with flat bench, it is effectively like doing half-reps on flat bench, hence you can do more weight and you involve your triceps much more...

But, in the end, MOST will tell you to do dips and weighted dips for better results...

Originally Posted by Mrs.V.

But, in the end, MOST will tell you to do dips and weighted dips for better results...

...or do both