Weak Decline Press

arbntmare · 04-14-2004, 07:29 PM

Hey Guys,

My flat bench has been increasing at an okay pace, but my decline press is either the same or slightly more or even slightly less every week. I am confused about what happening.

My routine is usually this for Chest day...

1) Flat Dumbbell press start around 60lbs and end up at 75lbs (4sets)

2) Barbell curl (3sets)

3) Decline Bench press ( 4 sets)

4) Hammer Curls ( 3sets)

5) Incline Flys (4 sets)

6) Pullovers (3 sets) or Seated Flys (3 sets)

I have a little boobage looking chest that I been tryinig to get rid since I was 18 now I am 21... I have improved a long way but still annoys me that I have a little fat deposits on the lower side of chest..

**Mudge** · 04-14-2004, 09:02 PM

Drop flat benches and do declines in their place. Declines use the lats even more than a flat bench, especially if your flat bench form is off (flat back). I have 2 links in my sig that cover form if you're interested.

Anyhow, I hadn't dont declines in a very long time at one point, and I've forgotten but I was either slightly weaker or the same with my flat bench, I forget which of the two. Now that I've done decline more often within about 4 weeks or so, I was doing about 40 pounds more on the decline than on my flat bench, about a 10% difference or so.

It could also be a sign that your back workout is not up to par

Several possibilities...

As for the fat deposites, bench pressing wont do anything about that, if you are sure that it is fat. Most of my chest meat is on the outer portions, I dont have a perfect chest like a Lee Haney with even meat throughout the chest.

arbntmare · 04-14-2004, 09:47 PM

well working out the chest has helped "fill it up" so thus reducing the overall size of it... my upper part of chest "feels" like it has more muscle mass than my lower... my back is kind of weak i can atest to that, but i am trying my hardest to strength it, i am finally improving that....

my back routines day is ..

1) Pull ups (3sets 6reps, 5 reps, 4 reps)

2) Lat pulldowns (4 sets) or Rows (4 sets)

3) Skull crushers (3 sets)

4) Bent-over ( 4 sets)

5) tricept extensions (3 sets)

6) lower back thing ( i don't know the name ) (3 sets)...

and something else depends on the day...

aztecwolf · 04-14-2004, 11:42 PM

"I have a little boobage looking chest ", haha boobage is that the techinical term, i prefer the word googles

**Mudge** · 04-15-2004, 12:17 AM

Google, is a number...

arbntmare · 04-15-2004, 02:32 AM

i don't get it

ALBOB · 04-15-2004, 01:21 PM

Here's an idea, drop the declines alltogether and start doing weighted dips. Dips will hit your pecs from the same angle as declines but I find them to be much more effective since I can concentrate on the muscle instead of having to balance the bar in an awkward position. Also, when doing declines, too much blood gravitates to your head and can be a major distraction. Some very impressive chests have been built on flyes and dips alone.

ALBOB · 04-15-2004, 01:22 PM

Quote:

Originally posted by arbntmare
i don't get it

A google is the number "1" with one hundred zeros after it.

arbntmare · 04-15-2004, 01:46 PM

dips...

hrm maybe i will add that into my routine instead of pullovers..

ALBOB · 04-15-2004, 01:49 PM

Quote:

Originally posted by arbntmare
dips...

hrm maybe i will add that into my routine instead of pullovers..

No, keep the pullovers and replace the decline bench.

**Mudge** · 04-15-2004, 04:17 PM

Quote:

Originally posted by aztecwolf
boobage is that the techinical term, i prefer the word googles

Quote:

Originally posted by arbntmare
i don't get it

Quote:

Originally posted by ALBOB
A google is the number "1" with one hundred zeros after it.

IIRC it was a young boy that invented the number.

arbntmare · 04-16-2004, 07:29 PM

dips it is for awhile i guess

... are teh dips suppose to be done at an incline of your body ie back tiltled?? or should they be done with back straight??

SkinnyKid · 04-16-2004, 10:57 PM

does anyone have trouble doing weighted dips while leaning forward? i cant really balance myself so that the dips hit the pecs more than the tris, especially when i have a weight around my waist, so i end up working my tris wayy more than my pecs, which sucks.

arbntmare · 04-17-2004, 12:27 AM

thats i am worried about...

Yanick · 04-17-2004, 12:50 AM

try taking the bars wider and flare your elbows out some.

arbntmare · 04-19-2004, 10:01 PM

i tired dips for the first time today in a long ass time... well it did not turn the way i wanted them. i couldn't get myself to bend my back so that i was concentrating on the lower chest area but i felt some of the pressure on it. I figure out that i was weak either way, could only do 7 unassisted 4 sets...

04-14-2004, 07:29 PM	#1
arbntmare StudentDentistTeethPuller Join Date: Dec 2001 Location: Virginia Posts: 309	Weak Decline Press Hey Guys, My flat bench has been increasing at an okay pace, but my decline press is either the same or slightly more or even slightly less every week. I am confused about what happening. My routine is usually this for Chest day... 1) Flat Dumbbell press start around 60lbs and end up at 75lbs (4sets) 2) Barbell curl (3sets) 3) Decline Bench press ( 4 sets) 4) Hammer Curls ( 3sets) 5) Incline Flys (4 sets) 6) Pullovers (3 sets) or Seated Flys (3 sets) I have a little boobage looking chest that I been tryinig to get rid since I was 18 now I am 21... I have improved a long way but still annoys me that I have a little fat deposits on the lower side of chest..
	No Pain, No Gain

04-14-2004, 09:02 PM	#2
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,071 Photos: 1	Drop flat benches and do declines in their place. Declines use the lats even more than a flat bench, especially if your flat bench form is off (flat back). I have 2 links in my sig that cover form if you're interested. Anyhow, I hadn't dont declines in a very long time at one point, and I've forgotten but I was either slightly weaker or the same with my flat bench, I forget which of the two. Now that I've done decline more often within about 4 weeks or so, I was doing about 40 pounds more on the decline than on my flat bench, about a 10% difference or so. It could also be a sign that your back workout is not up to par Several possibilities... As for the fat deposites, bench pressing wont do anything about that, if you are sure that it is fat. Most of my chest meat is on the outer portions, I dont have a perfect chest like a Lee Haney with even meat throughout the chest.
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

04-14-2004, 09:47 PM	#3
arbntmare StudentDentistTeethPuller Join Date: Dec 2001 Location: Virginia Posts: 309	well working out the chest has helped "fill it up" so thus reducing the overall size of it... my upper part of chest "feels" like it has more muscle mass than my lower... my back is kind of weak i can atest to that, but i am trying my hardest to strength it, i am finally improving that.... my back routines day is .. 1) Pull ups (3sets 6reps, 5 reps, 4 reps) 2) Lat pulldowns (4 sets) or Rows (4 sets) 3) Skull crushers (3 sets) 4) Bent-over ( 4 sets) 5) tricept extensions (3 sets) 6) lower back thing ( i don't know the name ) (3 sets)... and something else depends on the day...
	No Pain, No Gain

04-14-2004, 11:42 PM	#4
aztecwolf Sackin' up every day Join Date: Dec 2003 Location: san diego Posts: 1,267 Photos: 3	"I have a little boobage looking chest ", haha boobage is that the techinical term, i prefer the word googles
	-Sack Up- "If you don't eat your meat, you can't have any pudding. How can you have any pudding if you don't eat your meat?" Pink Floyd, Another Brick in the Wall

04-15-2004, 02:32 AM	#6
arbntmare StudentDentistTeethPuller Join Date: Dec 2001 Location: Virginia Posts: 309	i don't get it
	No Pain, No Gain

04-15-2004, 12:17 AM	#5
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 23,071 Photos: 1	Google, is a number...

04-15-2004, 01:21 PM	#7
ALBOB IDIOT SAVANT Join Date: Jun 2001 Location: An alternate reality. Posts: 10,177	Here's an idea, drop the declines alltogether and start doing weighted dips. Dips will hit your pecs from the same angle as declines but I find them to be much more effective since I can concentrate on the muscle instead of having to balance the bar in an awkward position. Also, when doing declines, too much blood gravitates to your head and can be a major distraction. Some very impressive chests have been built on flyes and dips alone.
	Rules? You mean we have RULES for that???

04-15-2004, 01:46 PM	#9
arbntmare StudentDentistTeethPuller Join Date: Dec 2001 Location: Virginia Posts: 309	dips... hrm maybe i will add that into my routine instead of pullovers..
	No Pain, No Gain

04-16-2004, 07:29 PM	#12
arbntmare StudentDentistTeethPuller Join Date: Dec 2001 Location: Virginia Posts: 309	dips it is for awhile i guess ... are teh dips suppose to be done at an incline of your body ie back tiltled?? or should they be done with back straight??
	No Pain, No Gain

04-16-2004, 10:57 PM	#13
SkinnyKid Registered User Join Date: Mar 2004 Location: Annapolis, MD Posts: 68	does anyone have trouble doing weighted dips while leaning forward? i cant really balance myself so that the dips hit the pecs more than the tris, especially when i have a weight around my waist, so i end up working my tris wayy more than my pecs, which sucks.

04-17-2004, 12:27 AM	#14
arbntmare StudentDentistTeethPuller Join Date: Dec 2001 Location: Virginia Posts: 309	thats i am worried about...
	No Pain, No Gain

04-17-2004, 12:50 AM	#15
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	try taking the bars wider and flare your elbows out some. Last edited by Yanick : 04-17-2004 at 01:05 PM.
Yanick Amor Fati Join Date: Jul 2002 Posts: 3,798	"...we have to remember that training is a complicated dance of stimuli and response. Our goal is to understand how to manipulate the stimuli in order to evoke the responses we desire." -Nathan J. Polenchek

04-19-2004, 10:01 PM	#16
arbntmare StudentDentistTeethPuller Join Date: Dec 2001 Location: Virginia Posts: 309	i tired dips for the first time today in a long ass time... well it did not turn the way i wanted them. i couldn't get myself to bend my back so that i was concentrating on the lower chest area but i felt some of the pressure on it. I figure out that i was weak either way, could only do 7 unassisted 4 sets...
	No Pain, No Gain

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