Thread: Weak Decline Press

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.

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...

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

Google, is a number...

i don't get it

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.

Originally posted by arbntmare
i don't get it

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

dips...

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

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.

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

Originally posted by arbntmare
i don't get it

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.

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??

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.

thats i am worried about...

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