Decline Bench Harder?

musclehead24 · 10-28-2006, 08:23 PM

Is the decline bench supposed to be more challenging? I always thought decline was tougher than flat bench, but for some reason I can lift 20 pounds more on the decline than the flat. Is anyone else in this situation? I don't have a problem with it, but I was wondering why I'm stronger on decline. Any thoughts?

Witchblade · 10-28-2006, 09:07 PM

Depends on the person, but it certainly is possible. My flat bench is also slightly stronger than my incline.

mike456 · 10-28-2006, 09:46 PM

Quote:

Originally Posted by musclehead24

Is the decline bench supposed to be more challenging? I always thought decline was tougher than flat bench, but for some reason I can lift 20 pounds more on the decline than the flat. Is anyone else in this situation? I don't have a problem with it, but I was wondering why I'm stronger on decline. Any thoughts?

everyone is different, incline uses more clavicular chest and less sternal (if it uses any?), and it also uses more anterior delt than decline/flat.

wilwn · 10-29-2006, 04:33 AM

generally speaking, decline bench should be easier than flat, since the ROM is shortened. arching of the back during flat bench creates an effect similar to decline benching.

**CowPimp** · 10-29-2006, 10:38 AM

Quote:

Originally Posted by wilwn

generally speaking, decline bench should be easier than flat, since the ROM is shortened. arching of the back during flat bench creates an effect similar to decline benching.

Exactly. I can definitely do significantly more weight with declines than I can with inclines.

Another benefit of the decline bench press is that the stress on your shoulder joint is reduced.

mike456 · 10-29-2006, 10:41 AM

Quote:

Originally Posted by CowPimp

Another benefit of the decline bench press is that the stress on your shoulder joint is reduced.

because of the shortened rom, right?

**CowPimp** · 10-29-2006, 10:51 AM

Quote:

Originally Posted by mike456

because of the shortened rom, right?

Yes, that has something to do with it. You don't have to extend the shoulder back quite as far under load.

I believe the subacromial space is also opened up more when benching decline, so issues with impingment and scapulohumeral rhythm as less likely.

Furthermore, people tend to tuck their elbows in more effectively on the decline for whatever reason.

AKIRA · 10-29-2006, 11:27 AM

Quote:

Originally Posted by wilwn

generally speaking, decline bench should be easier than flat, since the ROM is shortened. arching of the back during flat bench creates an effect similar to decline benching.

Thats what I was thinking about the shortened ROM.

Yeah, you wanna see me lift a shitload more weight, give me a decline bench.

In order from easiest to hardest..

decline
flat
incline

However, Cow, decline does irritate my shoulders in the lateral/anterior area than any other form of benching. Possibly cuz of the added intensity(?)

JimSnow · 10-29-2006, 11:55 AM

The stupidest thing I've ever seen in a gym is this guy doing a 400lb BP.

He completed the flat bench, grunting like a monster, with his butt arched at 45 degrees to his shoulders! That ain't no 400lb. Bench.

He was proud of showing his ass.

BTW - My incline is significantly behind my flat press.

Seanp156 · 10-29-2006, 12:13 PM

Decline's usually easier for most people.. I remember when I first started, I did decline DB for the first 8 weeks or so, then switched to flat and found the same weight more challenging...

I don't do decline DB anymore now because it's too hard to get on the decline bench with the DB's unless someone hands them to you. I also don't do decline barbell because the last few times I tried, it flared my right shoulder up pretty bad and gave me a pinching/tight feeling. I just stick with incline and flat now. My incline and flat press are relatively close together intensity wise.

juggernaut · 10-29-2006, 12:44 PM

my incline bench sucks compared to my decline.

AKIRA · 10-29-2006, 01:22 PM

Quote:

Originally Posted by Seanp156

Decline's usually easier for most people.. I remember when I first started, I did decline DB for the first 8 weeks or so, then switched to flat and found the same weight more challenging...

I don't do decline DB anymore now because it's too hard to get on the decline bench with the DB's unless someone hands them to you. I also don't do decline barbell because the last few times I tried, it flared my right shoulder up pretty bad and gave me a pinching/tight feeling. I just stick with incline and flat now. My incline and flat press are relatively close together intensity wise.

YEAH! NO SHIT! I loved using them, but when you get heavier DBs, its extremely hard getting into position.

vortrit · 10-29-2006, 01:41 PM

Quote:

Originally Posted by JimSnow

The stupidest thing I've ever seen in a gym is this guy doing a 400lb BP.

He completed the flat bench, grunting like a monster, with his butt arched at 45 degrees to his shoulders! That ain't no 400lb. Bench.

He was proud of showing his ass.

BTW - My incline is significantly behind my flat press.

I know a guy who did that. Well, I don't think it was quite 400, but it was a lot. I personally thought him and the other guys were stupid for doing it, and he ended up hurting his shoulder.

**Mudge** · 10-29-2006, 03:07 PM

+20 to +40 for me on the decline depending on the angle. I haven't done them in ages though, because they kill my shoulders.

JimSnow · 10-29-2006, 03:20 PM

As long as we're talking about chest movements... I've got a question.

Do you "flay" or extend your arms beyond perpendicular, with db flies (any angle) while doing the movement? Or both?

I prefer doing that as near to a reverse fly as reasonable - for the "stretch".

Insight?

mike456 · 10-29-2006, 03:24 PM

Quote:

Originally Posted by JimSnow

As long as we're talking about chest movements... I've got a question.

Do you "flay" or extend your arms beyond perpendicular, with db flies (any angle) while doing the movement? Or both?

I prefer doing that as near to a reverse fly as reasonable - for the "stretch".

Insight?

that sounds painful on the shoulders, I wouldn't do it, it might cause problems in the long run

JimSnow · 10-29-2006, 03:36 PM

Quote:

Originally Posted by mike456

that sounds painful on the shoulders, I wouldn't do it, it might cause problems in the long run

Not painful on the shoulders at all... it's painful on the chest. Precarious though w/ all the "stabilizing". I think it's challenging to the pecs and reverse. Much lighter weights.

**CowPimp** · 10-29-2006, 03:50 PM

I also found declines to be rough on the shoulders if bench pressing bodybuilder style. I noticed after I started lifting again post shoulder subluxation about a year ago. As long as I got really tight in the upper back and maintained a proper bar path and tucked elbows, my shoulders felt great. I could use a greater load on the decline without issues.

juggernaut · 10-29-2006, 04:58 PM

Quote:

Originally Posted by JimSnow

As long as we're talking about chest movements... I've got a question.

Do you "flay" or extend your arms beyond perpendicular, with db flies (any angle) while doing the movement? Or both?

I prefer doing that as near to a reverse fly as reasonable - for the "stretch".

Insight?

FLAY? What the fuck is FLAY?

JerseyDevil · 10-29-2006, 05:04 PM

Funny. I always hear that declines are easier on the shoulders, but they seem to stress my shoulders more then flat bench. I see both Akira and Mudge say the same. Must be the way some people are built, or technique?

Definitely can decline quite a bit more then incline.

mike456 · 10-29-2006, 05:07 PM

Quote:

Originally Posted by JerseyDevil

Funny. I always hear that declines are easier on the shoulders, but they seem to stress my shoulders more then flat bench. I see both Akira and Mudge say the same. Must be the way some people are built, or technique?

Definitely can decline quite a bit more then incline.

its technique as cowpimp said, elbows flaired out probably causes shoulder pain, while elbows tucked does not.

JimSnow · 10-29-2006, 05:08 PM

Quote:

Originally Posted by juggernaut

FLAY? What the fuck is FLAY?

"Flay" means... spread it out, butterfly it, rip it open... spread it until it screams!

I might have made that word up, not sure.

AKIRA · 10-29-2006, 05:16 PM

Quote:

Originally Posted by mike456

its technique as cowpimp said, elbows flaired out probably causes shoulder pain, while elbows tucked does not.

With some grips, elbows being tucked in is a lil hard to picture.

juggernaut · 10-29-2006, 07:02 PM

Quote:

Originally Posted by JimSnow

"Flay" means... spread it out, butterfly it, rip it open... spread it until it screams!

I might have made that word up, not sure.

you are a walking human dictionary.

**CowPimp** · 10-29-2006, 07:10 PM

Quote:

Originally Posted by AKIRA

With some grips, elbows being tucked in is a lil hard to picture.

They don't have to be touching your sides or anything. Don't think CG bench tucked, but watch powerlifting bench press videos to see what I mean.

mike456 · 10-29-2006, 07:20 PM

elbows flaired- http://youtube.com/watch?v=w8jrFVroDI8

elbows tucked- http://youtube.com/watch?v=6SS08hZJZas

10-28-2006, 08:23 PM	#1
musclehead24 Registered User Join Date: May 2006 Posts: 63	Decline Bench Harder? BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Is the decline bench supposed to be more challenging? I always thought decline was tougher than flat bench, but for some reason I can lift 20 pounds more on the decline than the flat. Is anyone else in this situation? I don't have a problem with it, but I was wondering why I'm stronger on decline. Any thoughts?

10-28-2006, 09:07 PM	#2
Witchblade Succinct Elite Member Join Date: Jul 2006 Location: Holland Posts: 4,217 Photos: 2	Depends on the person, but it certainly is possible. My flat bench is also slightly stronger than my incline.
	My Journal My Linkdump [LSFW] IM Official FAQ [WORK IN PROGRESS]

10-29-2006, 04:33 AM	#4
wilwn Registered User Join Date: Sep 2004 Posts: 198	generally speaking, decline bench should be easier than flat, since the ROM is shortened. arching of the back during flat bench creates an effect similar to decline benching.
wilwn Registered User Join Date: Sep 2004 Posts: 198

10-29-2006, 11:55 AM	#9
JimSnow Registered User Join Date: Sep 2006 Location: NC, USA Posts: 625 Photos: 2	The stupidest thing I've ever seen in a gym is this guy doing a 400lb BP. He completed the flat bench, grunting like a monster, with his butt arched at 45 degrees to his shoulders! That ain't no 400lb. Bench. He was proud of showing his ass. BTW - My incline is significantly behind my flat press.
	"Wait 'till you see special photos of my old man butt in April!"

10-29-2006, 12:13 PM	#10
Seanp156 Myostatin Whore Join Date: Nov 2004 Location: Columbus, Ohio Posts: 6,184 Photos: 11	Decline's usually easier for most people.. I remember when I first started, I did decline DB for the first 8 weeks or so, then switched to flat and found the same weight more challenging... I don't do decline DB anymore now because it's too hard to get on the decline bench with the DB's unless someone hands them to you. I also don't do decline barbell because the last few times I tried, it flared my right shoulder up pretty bad and gave me a pinching/tight feeling. I just stick with incline and flat now. My incline and flat press are relatively close together intensity wise.
	My Journal

10-29-2006, 12:44 PM	#11
juggernaut hybrid of machine & skin Elite Member Join Date: Jul 2004 Location: Mars Posts: 4,097 Photos: 2	my incline bench sucks compared to my decline.
	Eat well, train daily, die anyway.

10-29-2006, 03:07 PM	#14
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 22,966 Photos: 1	+20 to +40 for me on the decline depending on the angle. I haven't done them in ages though, because they kill my shoulders.
	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

10-29-2006, 03:20 PM	#15
JimSnow Registered User Join Date: Sep 2006 Location: NC, USA Posts: 625 Photos: 2	As long as we're talking about chest movements... I've got a question. Do you "flay" or extend your arms beyond perpendicular, with db flies (any angle) while doing the movement? Or both? I prefer doing that as near to a reverse fly as reasonable - for the "stretch". Insight?
	"Wait 'till you see special photos of my old man butt in April!"

10-29-2006, 03:50 PM	#18
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,400	I also found declines to be rough on the shoulders if bench pressing bodybuilder style. I noticed after I started lifting again post shoulder subluxation about a year ago. As long as I got really tight in the upper back and maintained a proper bar path and tucked elbows, my shoulders felt great. I could use a greater load on the decline without issues.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

10-29-2006, 05:04 PM	#20
JerseyDevil Done Join Date: Aug 2003 Location: Southern, NJ Posts: 5,176	Funny. I always hear that declines are easier on the shoulders, but they seem to stress my shoulders more then flat bench. I see both Akira and Mudge say the same. Must be the way some people are built, or technique? Definitely can decline quite a bit more then incline.

10-29-2006, 07:20 PM	#26
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	elbows flaired- http://youtube.com/watch?v=w8jrFVroDI8 elbows tucked- http://youtube.com/watch?v=6SS08hZJZas
mike456 Registered User Join Date: Feb 2006 Posts: 3,282	Journal