Thread: Decline Press Necessary

No it isn't IMO.

I disagree, but only because I've experienced a more fuller chest doing declines. My chest is "fuller", meaning there is more muscle in the lower part. Just my opinion though. Experience is the only determining factor.

I have no facts to back me up, but I would say yes from my experience. I have had better growth and a fully developed chest ever since I replaced incline presses with decline beach presses.

Although one tends to get the pump/fuller sensation in the area of the chest they're training at the time (upper, middle, lower etc), the chest tends to just grow as a whole anyway, shaping the way your genetics have already decided. Decline isn't usually mentioned in pro's set routines, only as an alternate exercise they may throw in every few weeks or so. I personally prefer decline than say dips for a chest exercise, as I feel it reaches deeper and I get a full stretch with a wide grip on a bar rather than a parallel dip grip. I piss decline weight too compared to incline etc so I like it for that reason also. Overall, it's still just another chest exercise though.

Originally Posted by KelJu

I have no facts to back me up, but I would say yes from my experience. I have had better growth and a fully developed chest ever since I replaced incline presses with decline beach presses.

Im not disagreeing with you, just putting in another thought. Maybe your chest just finds it easier to lift in this motion/technique, hence why it grew. Some people find it a waste of time and swear that Incline is the only press that generates any real growth over say flat bench etc. It may not work for everyone, therefore not be worth doing regularly in a routine. Again, I think its just genetic how your tendons, bones, joints and muscles all work, finding some exercises easier/more natural than others.

I don't think any exercise is necessary for muscular development of a particular body part. I do, however, feel that it is a highly underrated exercise. I like it a lot and feel that it should make its way into more people's routines.

decline presses at a 20-25 degree angle work better for my chest than any other movement.

Depends....iknow the muscle grows as a whole, but there could be a part of ur pecs that could be laggying, for me my incline is kind of laggying compared to lower, but no i dont believe theyre necessary. Im gona try DB declines starting suunday

Originally Posted by Mags

Im not disagreeing with you, just putting in another thought. Maybe your chest just finds it easier to lift in this motion/technique, hence why it grew. Some people find it a waste of time and swear that Incline is the only press that generates any real growth over say flat bench etc. It may not work for everyone, therefore not be worth doing regularly in a routine. Again, I think its just genetic how your tendons, bones, joints and muscles all work, finding some exercises easier/more natural than others.

No need to explain yourself, because what you said is correct. You actually just took the time to explained what I was thinking.

If you are having trouble getting a spotter, you could always do then with dumbbells instead of a bar.

Originally Posted by NeilPearson

If you are having trouble getting a spotter, you could always do then with dumbbells instead of a bar.

Sometimes it can be very difficult to get yourself on the decline bench with a DB in each hand...

Don't know how correct this chart is.......

I just don't know if i believe certain lifts can shape parts of the same muscle. Its like training short biceps with preacher curls attempting to lengthen it. You may get a fuller belly, but it won't get any nearer the elbow joint. Its just genetics. I imagain the only way the chest may gain from this would be an incline brings in the shoulders, meaning shoulder growth could contribute or add to shape/development of the chest (Some shoulders can overpower the chest and sometimes the chest seems huge compared to tiny delts) and the same with decline calling in the lats and serratus slightly etc. Building these other two muscles separately on there own workouts could contribute to lower chest development. For example a huge rib cage would push out the chest. I think that the chest will still grow as it is set to no matter what press you use, but it can be contributed to slightly by other influencing muscle growth too. Think that came out how i meant it.

Wow thanks for all the input, i guess ill start to add some every so often.

Originally Posted by Nick+

Don't know how correct this chart is.......

Hey Nick, I believe we had a guy by the name of Johnnny looking for this pic as proof.

Originally Posted by min0 lee

Hey Nick, I believe we had a guy by the name of Johnnny looking for this pic as proof.

Proof of what?

That you can target your pecs.

decline db presses are awesome

Originally Posted by Seanp156

Sometimes it can be very difficult to get yourself on the decline bench with a DB in each hand...

Lean forward and hug them to your chest as you roll back, keep holding them obviously. Throwing them or dropping them after your set is the problem, especially at gyms that would kick you out for doing that. What else are you supposed to do when you have 130+ pounders in your hands? Unfortunately in trying to accomidate saftey, gyms cater to people who want to be in the gym training hard.

Originally Posted by Nick+

Don't know how correct this chart is.......

Look at the fibers going from side to side. Now how do you only stress fibers on the inside when doing a close grip bench press?

This chart is crap. All I do are incline benches and my chest hasn't become lopsided because of it. Vince Taylor only did flat benches, his chest was evenly developed.

I can edit the above chart to tell you what foods to eat to target site specific growth, obviously bullshit but anyone with a computer can make a chart. You can make movies with a computer too, it doesn't make you Steven Spieldberg. I can read and talk about the universe on the internet, it doesn't make me the deceased Carl Sagan.

Originally Posted by Mudge

Look at the fibers going from side to side. Now how do you only stress fibers on the inside when doing a close grip bench press?

This chart is crap. All I do are incline benches and my chest hasn't become lopsided because of it. Vince Taylor only did flat benches, his chest was evenly developed.

I can edit the above chart to tell you what foods to eat to target site specific growth, obviously bullshit but anyone with a computer can make a chart. You can make movies with a computer too, it doesn't make you Steven Spieldberg. I can read and talk about the universe on the internet, it doesn't make me the deceased Carl Sagan.

Found that last chart on google images, have lost the page reference though......
You've got it all wrong anyway, I've found a far better chart, this is how one works the chest.

That picture is from a Muscle and Fitness magazine, someone drew on the labels.

Originally Posted by Mudge

That picture is from a Muscle and Fitness magazine, someone drew on the labels.

What do you mean?They changed the words?

I dont remember them wording the pictures at all, but its been close to a decade since I've seen that series of pictures. I hope you dont somehow think a pushpress is all you are going to do for most of your upper body.

Originally Posted by Mudge

I dont remember them wording the pictures at all, but its been close to a decade since I've seen that series of pictures. I hope you dont somehow think a pushpress is all you are going to do for most of your upper body.

I don't think that.

Nothing wrong with decline benching, changing your flat bench to decline bench once you reached a sticking point could be a great idea.

Originally Posted by Mags

Although one tends to get the pump/fuller sensation in the area of the chest they're training at the time (upper, middle, lower etc), the chest tends to just grow as a whole anyway, shaping the way your genetics have already decided. Decline isn't usually mentioned in pro's set routines, only as an alternate exercise they may throw in every few weeks or so. I personally prefer decline than say dips for a chest exercise, as I feel it reaches deeper and I get a full stretch with a wide grip on a bar rather than a parallel dip grip. I piss decline weight too compared to incline etc so I like it for that reason also. Overall, it's still just another chest exercise though.

What Mags said..

Originally Posted by Mudge

Look at the fibers going from side to side. Now how do you only stress fibers on the inside when doing a close grip bench press?

This chart is crap. All I do are incline benches and my chest hasn't become lopsided because of it. Vince Taylor only did flat benches, his chest was evenly developed.

I can edit the above chart to tell you what foods to eat to target site specific growth, obviously bullshit but anyone with a computer can make a chart. You can make movies with a computer too, it doesn't make you Steven Spieldberg. I can read and talk about the universe on the internet, it doesn't make me the deceased Carl Sagan.

Correct..No such thing as being able to isolate different areas of the chest with inclines-flat-declines.