decline bench

[edgarr]

How many of you guys use it? I tired it last night and it seemed to hit my outside chest which is what I am looking for. My chest has dimples on the outer upper part. Is decline go for this or only lower chest? What would hit the outside?

[PrairieDawg]

I mainly believe that most chest exercises hit your chest as a whole and how your chest forms is based on genetics. I have a big outer chest but still have a gap in between my pecs. I tried everything to hit my inner chest but I found the only way that helps is to put on muscle and get the chest bigger as a whole.

Some people do think different chest exercises hit different parts of the muscle. One of my books claims that having a close grip would work your inner chest. So if you feel that decline is hitting your outside, try using a wider grip also and see how it feels.

[MotoLifter]

i use it. I like it and it seems to hit the inner-lower section of my chest more so that flat does.


Moto

[The Specialist]

Like above, you can try a wider grip it will hit the pecs more. I have read articles that claim decline bench is worth less. Personnally I think you need to do what ever works and feels right.

Dips will also target your outer chest area a little more. Atleast it does for me.

[jackd1509]

How many of you guys use it? I tired it last night and it seemed to hit my outside chest which is what I am looking for. My chest has dimples on the outer upper part. Is decline go for this or only lower chest? What would hit the outside?

exactly what i was thinking

[crazypat123]

i dont even bother with decline bench

[stevey_6t9]

never do it. works shoulders to much

[terraj]

I do declines when my shoulder hurt.

They also hit more pec fibers then flat bench.

Web info below, I concur-

Lots of MRI and EMG work has been done on muscle fiber recruitment during one exercise or another. This summary was copied a few years ago from another website.

A few caveats are in order:

1. These were experienced lifters.
2. No statements were made in the original source about exercise form, grip width, etc.
3. No statements were made about 1RM percentage or how many sets/reps were done.
4. Instrument measurement errors were not stated.
5. Personal physiology and ergonomics can and will vary. A lot.


Electromyographical (EMG) Research is an essential research tool allowing physiologists to determine the role of muscles during specific movements. EMG is a scientific method of measuring the level of excitation. This is done by placing electrodes over your body and recording the level of muscle activity induced by an exercise. A study was conducted to find which exercises cause the greatest amount of activity within each muscle group and, as a consequence, determine which exercises will produce the greatest gains in mass and strength. This study was conducted by Tudor O. Bompa, PhD & Lorenzo J. Cornacchia. Both men and women were used in the study and all subjects had at least two years experience with resistance training.

These are the results: (100% would signify maximum muscle fiber stimulation)

Pectoralis Major (Chest)

Decline DB bench press ----------------93%
Decline BB bench press---------89
Push-ups between benches --------------------88
Flat DB bench press -------------------87
Flat BB bench press -----------------------85
Flat DB flyes -----------------------84

Pectoralis Minor (Chest)

Incline DB bench press ----------------91%
Incline BB bench press --------------------85
Incline DB flyes -----------------------83
Incline bench press (smith machine) ---------81

[The Specialist]

Terraj, Thanks for the info. I will set up new routine with the info you provided and see see if I feel a difference.

[PrairieDawg]

Lots of MRI and EMG work has been done on muscle fiber recruitment during one exercise or another. This summary was copied a few years ago from another website.

A few caveats are in order:

1. These were experienced lifters.
2. No statements were made in the original source about exercise form, grip width, etc.
3. No statements were made about 1RM percentage or how many sets/reps were done.
4. Instrument measurement errors were not stated.
5. Personal physiology and ergonomics can and will vary. A lot.


Electromyographical (EMG) Research is an essential research tool allowing physiologists to determine the role of muscles during specific movements. EMG is a scientific method of measuring the level of excitation. This is done by placing electrodes over your body and recording the level of muscle activity induced by an exercise. A study was conducted to find which exercises cause the greatest amount of activity within each muscle group and, as a consequence, determine which exercises will produce the greatest gains in mass and strength. This study was conducted by Tudor O. Bompa, PhD & Lorenzo J. Cornacchia. Both men and women were used in the study and all subjects had at least two years experience with resistance training.

These are the results: (100% would signify maximum muscle fiber stimulation)

Pectoralis Major (Chest)

Decline DB bench press ----------------93%
Decline BB bench press---------89
Push-ups between benches --------------------88
Flat DB bench press -------------------87
Flat BB bench press -----------------------85
Flat DB flyes -----------------------84

Pectoralis Minor (Chest)

Incline DB bench press ----------------91%
Incline BB bench press --------------------85
Incline DB flyes -----------------------83
Incline bench press (smith machine) ---------81

This is very interesting. Is there more to this article? Like do you have more muscle groups with these percentages?

[The Specialist]

Terraj, Thanks for the info. I will set up new routine with the info you provided and see see if I feel a difference.