Decline Bench

ChefCB · 01-09-2007, 09:56 AM

For my chest workout, I usually do regular and incline bench. Am I missing out a lot by not doing decline bench?

**CowPimp** · 01-09-2007, 09:58 AM

I don't think it's going to radically improve chest development or anything, but it is a worthwhile inclusion into just about anyone's program I think. Flat and incline get all the press.

**P-funk** · 01-09-2007, 09:59 AM

i haven't done decline presses in years and look at how great i turned out.

mrmark · 01-09-2007, 10:30 AM

I asked a similar question about a year ago (i think), and people concluded decline doesn't serve to recruit the lower pecs as pecs contract as 1 muscle.

goandykid · 01-09-2007, 10:44 AM

I love decline

dontsurfonmytur · 01-09-2007, 12:05 PM

i only do flat benching, i do 3 total chest exercises (one being flies, dbs or machines) and my 2nd chest exercise i always alternate. but i always flat bench.

AKIRA · 01-09-2007, 12:10 PM

Quote:

Originally Posted by goandykid

I love decline

Ditto. Might be cuz of the fact that you can lift more? In any case, I even love decline when I use DBs too. However, when you get into heavier DBs, without a partner, its a wee bit dangerous setting up.

I remember reading that decline DBs recruit the most muscle activity via one of those muscle machines that magazines love to use. What are they called? In any case, I know that those machines prove very little, but adding decline regardless can help with plateaus and help prevent losing interest.

dontsurfonmytur · 01-09-2007, 12:13 PM

Quote:

Originally Posted by AKIRA

Ditto. Might be cuz of the fact that you can lift more? In any case, I even love decline when I use DBs too. However, when you get into heavier DBs, without a partner, its a wee bit dangerous setting up.

I remember reading that decline DBs recruit the most muscle activity via one of those muscle machines that magazines love to use. What are they called? In any case, I know that those machines prove very little, but adding decline regardless can help with plateaus and help prevent losing interest.

so decline DBs recruit the most activity ???

the thing i hate about dbs on decilne is that i gotta keep bringing the DB's bck and forth because i duno how much i can lift + the warmups lol. kills the forearms.

AKIRA · 01-09-2007, 12:34 PM

Quote:

Originally Posted by dontsurfonmytur

so decline DBs recruit the most activity ???

the thing i hate about dbs on decilne is that i gotta keep bringing the DB's bck and forth because i duno how much i can lift + the warmups lol. kills the forearms.

Eh, well its what some machine proved...EKG is that it? In any case, it doesnt mean shit really. I did see noticeable difference though. Only reason why I stopped is cuz I need someone that can hand me 130lb DBs when I get into place and there arent too many people that can or will do that.

What do yo umean by bringing the DBs back and forth?

goandykid · 01-09-2007, 12:45 PM

Quote:

Originally Posted by AKIRA

Ditto. Might be cuz of the fact that you can lift more? In any case, I even love decline when I use DBs too. However, when you get into heavier DBs, without a partner, its a wee bit dangerous setting up.

I remember reading that decline DBs recruit the most muscle activity via one of those muscle machines that magazines love to use. What are they called? In any case, I know that those machines prove very little, but adding decline regardless can help with plateaus and help prevent losing interest.

Yea, probably b/c I can lift more with them. Plus I already work shoulders twice a week, incline is jsut a bitch on them.

Stewart20 · 01-09-2007, 02:39 PM

i LOVe the decline press. Forget about the illusion that you can lift more weight, if you use a slight decline, like say 15 degrees, the difference isn't going to be that much anyway. I love them cause of how they feel on my shoulders. It is the only press where I feel 0 discomfort in my shoulders, and I can use a fairly wide grip, like say index fingers on the rings, and still not have any shoulder pain.

index on the rings for flat bench? forget it, I might as well just put my shoulders in a sling cause my rotators will get ripped to shreds.

Also, and I am basing this on personal experience and absolutely no scientific evidence, but I feel the decline press is the only press out of the three that you can make a case for "isolating" the pecs. since my shoulders are taken out of the lift more, more stress is placed on the chest. I also don't buy the notion that declines work the lower chest only, no way, my entire chest from top to bottom is pumped after a heavy set of declines.

I recommend declines to EVERYONE other than powerlifters as their main chest press, especially if you want to save your shoulders to be able to keep lifting when you are older....

AKIRA · 01-09-2007, 03:57 PM

Believe it or not, declines did annoy my shoulders.

I can see declines being compared to weighted dips.

LexusGS · 01-09-2007, 05:56 PM

decline hurt my shoulders much more then incline does. I stopped doing them a long while ago and dont regret it one bit!

goandykid · 01-09-2007, 05:59 PM

Incline utilizes the shoulders more, doesnt it? I feel like its right in between a shoulder press and flat bench.

Phred · 01-09-2007, 07:38 PM

Quote:

Originally Posted by LexusGS

decline hurt my shoulders much more then incline does. I stopped doing them a long while ago and dont regret it one bit!

DITTO.

dontsurfonmytur · 01-09-2007, 11:28 PM

Quote:

Originally Posted by AKIRA

Eh, well its what some machine proved...EKG is that it? In any case, it doesnt mean shit really. I did see noticeable difference though. Only reason why I stopped is cuz I need someone that can hand me 130lb DBs when I get into place and there arent too many people that can or will do that.

What do yo umean by bringing the DBs back and forth?

well i did decline dbs and it was pretty good. i mean from the rack.

i dont need people to hand me the 35 pound DBs so im ok HAahhaha
but it was for 12 reps and AFTER flat bb benching

**CowPimp** · 01-10-2007, 01:17 PM

My guess is those who are aggravating their shoulder with declines are probably benching bodybuilder style with elbows flared out. When I bench decline I touch like halfway down my abs, and I've never seen anyone do it that way. That was easiest on my shoulder when returning from my subluxation.

Phred · 01-10-2007, 02:05 PM

Quote:

Originally Posted by CowPimp

My guess is those who are aggravating their shoulder with declines are probably benching bodybuilder style with elbows flared out. When I bench decline I touch like halfway down my abs, and I've never seen anyone do it that way. That was easiest on my shoulder when returning from my subluxation.

Yea I guess I was pressing more of a BB style (elbows out/bar to chest). At least they were not CPR reps.

**CowPimp** · 01-10-2007, 07:56 PM

Quote:

Originally Posted by Phred

Yea I guess I was pressing more of a BB style (elbows out/bar to chest). At least they were not CPR reps.

CPR reps, haha. I like that.

LexusGS · 01-10-2007, 08:09 PM

you're right CP, when i did decline i didnt know anything about powerlifting techniques.

01-09-2007, 09:56 AM	#1
ChefCB Registered User Join Date: Jan 2007 Location: Ohio Posts: 5	Decline Bench For my chest workout, I usually do regular and incline bench. Am I missing out a lot by not doing decline bench?

01-09-2007, 09:58 AM	#2
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,434	I don't think it's going to radically improve chest development or anything, but it is a worthwhile inclusion into just about anyone's program I think. Flat and incline get all the press.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

01-09-2007, 09:59 AM	#3
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,645	i haven't done decline presses in years and look at how great i turned out.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-09-2007, 10:30 AM	#4
mrmark Londoner Join Date: Jan 2006 Location: London Posts: 999 Photos: 1	I asked a similar question about a year ago (i think), and people concluded decline doesn't serve to recruit the lower pecs as pecs contract as 1 muscle.
	I love it when a plan comes together.

01-09-2007, 10:44 AM	#5
goandykid Registered User Join Date: Mar 2005 Posts: 4,379	I love decline
	You guys are going to lose. You might as well just cheer for me, because Boston isn’t winning in Boston for the season opener. I’m sorry. " - Gilbert Arenas

01-09-2007, 12:05 PM	#6
dontsurfonmytur Registered User Join Date: Nov 2005 Posts: 1,007	i only do flat benching, i do 3 total chest exercises (one being flies, dbs or machines) and my 2nd chest exercise i always alternate. but i always flat bench.

01-09-2007, 02:39 PM	#11
Stewart20 My little pain in the ass Join Date: Sep 2005 Location: in my home gym Posts: 2,965 Photos: 2	i LOVe the decline press. Forget about the illusion that you can lift more weight, if you use a slight decline, like say 15 degrees, the difference isn't going to be that much anyway. I love them cause of how they feel on my shoulders. It is the only press where I feel 0 discomfort in my shoulders, and I can use a fairly wide grip, like say index fingers on the rings, and still not have any shoulder pain. index on the rings for flat bench? forget it, I might as well just put my shoulders in a sling cause my rotators will get ripped to shreds. Also, and I am basing this on personal experience and absolutely no scientific evidence, but I feel the decline press is the only press out of the three that you can make a case for "isolating" the pecs. since my shoulders are taken out of the lift more, more stress is placed on the chest. I also don't buy the notion that declines work the lower chest only, no way, my entire chest from top to bottom is pumped after a heavy set of declines. I recommend declines to EVERYONE other than powerlifters as their main chest press, especially if you want to save your shoulders to be able to keep lifting when you are older....
	http://futuretrainer.blogspot.com/ --My new blog!!

01-09-2007, 03:57 PM	#12
AKIRA I am Rollo Tomassee.. Elite Member Join Date: Jul 2005 Location: Outside the box Posts: 7,925 Photos: 3	Believe it or not, declines did annoy my shoulders. I can see declines being compared to weighted dips.
	6' 209lbs (8/16) Bench 365 (12/3) Weighted Pullups 80lbs 3x3 (3/19) Squat 370 Deadlift after herniation 385lbs 3x3 (3/17) NASM certified 2/06 Journal

01-09-2007, 05:56 PM	#13
LexusGS 3UZFE Join Date: May 2005 Location: United States Posts: 2,636	decline hurt my shoulders much more then incline does. I stopped doing them a long while ago and dont regret it one bit!

01-09-2007, 05:59 PM	#14
goandykid Registered User Join Date: Mar 2005 Posts: 4,379	Incline utilizes the shoulders more, doesnt it? I feel like its right in between a shoulder press and flat bench.
	You guys are going to lose. You might as well just cheer for me, because Boston isn’t winning in Boston for the season opener. I’m sorry. " - Gilbert Arenas

01-10-2007, 01:17 PM	#17
CowPimp Fueled by Testosterone Moderator Join Date: Jan 2004 Location: Silver Spring, MD Posts: 15,434	My guess is those who are aggravating their shoulder with declines are probably benching bodybuilder style with elbows flared out. When I bench decline I touch like halfway down my abs, and I've never seen anyone do it that way. That was easiest on my shoulder when returning from my subluxation.
	The only time it's bad to feel the burn is when you're peeing... CowPimp Picks Up Heavy Shit MySpace YouTube Videos

01-10-2007, 08:09 PM	#20
LexusGS 3UZFE Join Date: May 2005 Location: United States Posts: 2,636	you're right CP, when i did decline i didnt know anything about powerlifting techniques.

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