chest question

[ragingbull]

Does everyone do decline bench to get the lower pec cut.
I have heard differing opinions about it and want to gather other insight into the matter.

I already do flat bench and incline, wondering if I should add the decline as well.

Thanks

 

[The Berg Master]

It does help, yes. But decline and incline bench are however overrated in my oppinion. Studies have shown that it only moves the muscle load approx 15% compared to the straight bench. In other words, it isn't possible to alter the way your muscle is build very much. You can however prioritize a bit. E.g. if you have a flat chest mostly at the top, you might wanna do only incline.

 

[Scotty the Body]

Hehehe, the good old upper lower inner outter chest debate, will we ever know the answer? Probably not.

Doing Declines won't get you cut, diet does that.
Do declines help? Yes I think they do, for me, declines and dips have made more of a difference than inclines. But I don't think they've made my chest grow differently than doing more inclines would.

Try them for a while, you may find they work better for you as well.

 

[Wolfpack22]

I've read incline bench was the best exercise you can do to build your chest as far as size goes. This was Arnold Swarzeneggers' favorite exercise for the chest. Decline is not going to make your chest bigger. If you want a big chest do the Incline and Striaight bench. Decline does help though, and I did them for a while and I like doing them. Decline bench is the easiest movement though obviously. I rarely see anyone in my gym doing the decline bench. Good Luck!

 

[Arnold]

I no longer use incline press or flat press, only declines and I have to admit that my chest is just as developed as it always has been. The main reason for this is I hurt my shoulders last year from inclines, and I find that declines put the least amount of stress on my shoulders.

If you do use all 3, incline, decline and flat, I recommend that you use them with different work-outs, meaning one week use just declines, the next week inclines, and the next week flat. (just my opinion)

As far as getting cut, no exercise will get you cut, it comes from getting lean, which is achieved by your diet.

 

[The Berg Master]

I'm kinda lagging in the chest excercise department. I usually do Flat bench for 3 sets, incline for 3 sets and lever pec deck flyes for 3-4 sets. My chest is well developed compared to the rest of my body so I'm not into building it up that much more.
However I find it a bit boring to always do the same 3 excercises. Any good ones that you guys can reccomend?

 

[ragingbull]

When i said "Cut", what i meant was that well defined look at the bottom of the Pec. I realize that diet will get you cut overall but, I feel that my lower pec is lagging behind my middle pec development. Any suggestions?

 

[Scotty the Body]

Originally posted by The Berg Master
However I find it a bit boring to always do the same 3 exercises. Any good ones that you guys can recommend?

Cable flies
Dips
Use DB instead of BB

Like Prince had said, I like to rotate my flies between flat/incline and decline so one week I may do:
Flat DB bench
Incline BB bench
Decline flies

And the next week I'll do
Flat DB bench
Decline BB bench
Incline Flies

keeps things more interesting.

 

[The Berg Master]

Scotty: Flat, Incline and decline on the same day that particular week?

Also, why would I want to use Dumbbells instead of barbell for bench press? Seems to hurt my wrists...

 

[Scotty the Body]

The DB are what I prefer (doesn't bother my shoulders as much), use BB if it works better for you.
Yes I do all three but only two of them are presses not all three.

Any chest workout should be two presses and one fly movement IMO.