How important is Decline bench?

[kaptainkeezy04]

and why do you believe this? cuz you read it somewhere else?? or do you have research to back it up?

i highly doubt that the differences between the 2 are going to be so much so... that your chest will grow with one. and not the other

believe what you want. guy asked for my opinion so i gave it. you get a much better stretch and muscle recruitment from dumbell declines, because you can go further down. either way i'm done with this thread.

[Gaspari1255]

Now that we all (well most of us, lol) have agreed that decline bench is critical. Let's discuss the form. I was told me by a friend that you never want to go all the way down, nor do you wanna lock out. Kind of just wanna stay in a neutral short range of motion. Do you guys believe in this? All opinions welcomed.

[Dukkit]

no to locking out

yes to all way down (bury that shit in the armpits son!! as my old lifting partner said)

thats how i do it at least

[FireGuy]

no to locking out

yes to all way down (bury that shit in the armpits son!! as my old lifting partner said)

thats how i do it at least

Not going all the way down seems to be the trend on all chest movements these days. WTF is that all about???

Agree about not locking out we well. Most people say they are "squeezing at the top" when in fact most are just "resting".

[Dukkit]

Not going all the way down seems to be the trend on all chest movements these days. WTF is that all about???

Agree about not locking out we well. Most people say they are "squeezing at the top" when in fact most are just "resting".

i feel the same way bro

and as for locking out.. if your gonna pause and lock out on such movements, i feel that then your not leaving that tension and weight on the muscle getting worked. instead its getting dispersed into tendons, joints and such.

[BG]

Not going all the way down seems to be the trend on all chest movements these days. WTF is that all about???

".

Alot of p ussies in the gym these days !!!

[Narkissos]

just did DB declines last night


and my entire titties are sore and tight

yep.

i likey

Ok its not often this happens, infact the last time was 1972 but im a grown man, i can accept that i may have been wrong here..

I think from what i read and after taking some advice from some of the experts i speak to, Nark is correct in what he says.

No biggie man. There's always more that we can learn. We never stop learning.

I shall now make a point of adding decline to my routine, even though it means i lose some range of motion...

It really isn't necessary to lose much ROM on the lift.

ROM depends on the angle used, grip used, where the bar touches the pecs at max stretch, as well as the arc the bar travels.

For me, I've tweaked the movement.

My clients use the same modifications I use as well.

It isn't the shitty lift you see clowns using on youtube... but a pure lift.

I use a pec width grip, lowering to the nipple line or mid-pec.

I've lowered to the clavicle... but the stretch was a bit too much for me.

The angle I use on the bench is 30 degrees.

I also do decline flies and decline cable flies with this degree.

Due to the ROM the should travels in this position, the stretch is greater (and less uncomfortable) when flies are done on the decline.

Greater ROM also equates to greater fiber recruitment... pegging the decline fly as a great pectoral activator.

[Narkissos]

Now that we all (well most of us, lol) have agreed that decline bench is critical. Let's discuss the form.

My form: How important is Decline bench?

[supragasm]

I never do the same exact workout every week, Ive noticed I always get sore from my workouts,as well as stronger by the next week
I never understood why guys would do the exact same routine every week, I think doing the same routine 2 weeks in a row is the most one should do, then change it up

I do decline BB, DB,and flyes, I mix it up, something different every week

[supragasm]

Not going all the way down seems to be the trend on all chest movements these days. WTF is that all about???

Agree about not locking out we well. Most people say they are "squeezing at the top" when in fact most are just "resting".

I was always taught never to bring the BB all the way down to touch my chest, and never all the way up,locking out. Instead bring it down low enough,like if there was a tennis ball on my chest,then all the way up,but never to lock out

I was told, bringing down to touching chest and going all the way up to lock out is only hurting my gains, cause its cheating the muscles, letting them rest at the bottom,and at the top. So i just pump up n down, up n down. I mainly focus on controlling it coming down, like a 3/0/1 tempo
I also go as wide as possible, and squeeze the bar as hard as i can, almost trying to snap it in half like a broomstick lol
I focus on keeping the bar inline with my nipples

Ive been training my chest like this for awhile now, and noticed a lot more improvement. So I am totally convinced that my technique and form is correct

[FireGuy]

You can go all the way down without resting it on your chest.

[Narkissos]

You can go all the way down without resting it on your chest.

Agreed 100%

[Darksyde]

i have never done decline benching as part of my routines, but i have always done weighted dips. chest development has never been a problem for me but i think i may try out some decline pressing just to see what all this hubub is about.

always touch the chest.

[F4iGuy]

Decline Barbell press in an excellent exercise. My strength goes through the roof with it (not an opinion, based on data from my training journal).

I can't do it without a partner though, sucks. I simply cannot unrack and re rack at that angle with 350-400 pounds with confidence. No way. I love dumbells for this reason when training solo I can push further without risking injury.

[SayIWont21]

Personally I think you're doing yourself a disservice.



Decline presses recruit and stimulate more musculature than incline presses, so your rationale makes no sense.

Furthermore, stimuli causes muscle gain... 'weight' is redundant.

So what if your decline/incline poundage in said workout goes down?

It would 'go down', because you've laid down some heavy and exhausting stimulation prior to those lifts.

Intensity isn't measured in numbers.



If you acknowledge that your chest is average, why would you stick to doing the same thing over and over again in the hopes that some day maybe it'll have a different effect?

That's counter-intuitive.

GET EMMMMM!!!!!! HAHAHAHA BURN BABY BURN!!!!

[Ronnie Rowland]

Personally I think you're doing yourself a disservice.



Decline presses recruit and stimulate more musculature than incline presses, so your rationale makes no sense.

Furthermore, stimuli causes muscle gain... 'weight' is redundant.

So what if your decline/incline poundage in said workout goes down?

It would 'go down', because you've laid down some heavy and exhausting stimulation prior to those lifts.

Intensity isn't measured in numbers.



If you acknowledge that your chest is average, why would you stick to doing the same thing over and over again in the hopes that some day maybe it'll have a different effect?

That's counter-intuitive.

Nark is dead-on in what he says! Start with declines, 2nd inclines, then finish off with flyes if you are lacking overall chest mass.

[Darksyde]

lots of big dudes posting in this thread.. guess we should pay attention