Decline Bench

[kyjelly]

Is this that important? I never see it much in workouts and only see a couple people at my gym doing them eveyr now and then.

Flyes out Outter, Incline for Upper, Decline Downer? And what gets your inner pecs?

[pepperoni]

From what I know it seems to be a wasted exercise for the most part. I don't think its needed.

[pelly789]

decline imo is not a wasted exercise especially dumbbells they work very good at stimulating muscle fibers in the chest and help out alot to shape the lower pecs

[InsaneInTheMembrane]

A pro i know once told me they were unnecessary because if you do benches, you're working one and the same muscle group..but that was him!

I throw it in once a while to cure boredom but am surprised at how soremy lower chest is the next day..so for me, i think they work and I am even thinking of making them more frequent.

[kyjelly]

Whats good for inner chest?

[Flagg]

Cable cross overs

[G-1000]

decline will hit more muscle fibers then flat.

[pvit486]

Cable crossovers, pec dec, flyes will hit the inner chest to some point too.

[Dr. Knockboot]

Decline Dumbell Bench Press Activated the Most chest muscle fibers in a not so recent study...

I get great soreness with it, and an awesome shape to the lower pec.

[Juggernaut]

I don't do them at all....big waste of time imho. I'd rather hit flat, incline and flies...........as well as dips. My chest responds quick so I've never had trouble areas wiht the chest.......but I will be honest and tell you guys my bench numbers suck and I've tried everything to bring them up without any sucess at all. I figure my chest looks as though it could bench 600 so it's all good.

[Undecided09]

This is such a common question, and it seems that people are under a lot of myths about the chest...The chest consists of an upper and middle, chest shape is more a matter of genetics than exercise choice...The angle change on a decline just shifts the majority of the secondary muscle group used to the tri's...The part of your chest being worked is no different than the flat bench. Another misconception is about grip placement, "the closer the grip the more inner the chest is being worked, the farther apart the more the outer chest is being worked"...this is also not the case, grip placement once again just changes the secondary muscle group emphasis, the closer the more tri, the farther the more shoulder. Chest development as far as look is more genetics than anything. The best way to hit chest is to use a variety of exercises, IMO. I.E. switching between dumbells, Barbell, flat, incline, flys, cable cross, etc...also, switching up the rep ranges and keeping your diet in check, as with any program...

~M.A.D.