Decline Bench

**ChefCB** · 01-09-2007, 08:56 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, 08:58 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, 08:59 AM

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

**mrmark** · 01-09-2007, 09:30 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, 09:44 AM

I love decline

**dontsurfonmytur** · 01-09-2007, 11:05 AM

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, 11:10 AM

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, 11:13 AM

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, 11:34 AM

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, 11:45 AM

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.

**Stewart14** · 01-09-2007, 01:39 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, 02:57 PM

Believe it or not, declines did annoy my shoulders.

I can see declines being compared to weighted dips.

**LexusGS** · 01-09-2007, 04:56 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, 04:59 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, 06:38 PM

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, 10:28 PM

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, 12:17 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, 01:05 PM

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, 06:56 PM

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, 07:09 PM

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

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