Decline bench should i ?

[J4LDO]

my monday routine consists of chest triceps 3sets of 8 on each exercise failing on 3rd set

flat bench
incline bench
flies

closegrip bench
tricep pulldowns (cable)
and skullcrushers

finish

to be honest i have never did decline bench
should i be doing this , if i add it will it make my chest overtrained that day ?
slightly confused with this
was thinking maybe alternating it with flies 1 week decline next ?

[Undecided09]

No, Decline isn't a necessary exercise for proper chest development, stick to incline, and flat, alternating between d-bells and barbells...Decline flys can be good as they are great for a good stretch of the pectorals, but a pressing decline movement hits the same parts of your chest as the flat bench, with the exception of the secondary muscle group being switched almost completely to the tricep and and almost completely off of the shoulder...

~M.A.D.

[taiboxa]

i like decline close grip its a great way to really overload ur tri's

[Undecided09]

i like decline close grip its a great way to really overload ur tri's

I would definately use it for that purpose!!! Decline takes all the secondary weight and moves it off the shoulders to the tri's, even with a benching grip, now imagine a close-grip on that angle? I've never done em, I can only imagine though Tai???? Prolly a great mass builder to start a tri day with??

~M.A.D.

[MartyMcFly]

Try some dips. I do the same workout as you except no skulls and add dips w/weight

[DSM4Life]

I heard that instead of doing "normal" declines which is almost the same as flat bench that decline DB fly's are a really good substitution.

[Undecided09]

I heard that instead of doing "normal" declines which is almost the same as flat bench that decline DB fly's are a really good substitution.

And this is so because a fly is a stretching movement, not a press, decline stretching hits the chest in a totally different way, as opposed to a decline press that only shifts the secondary weight to the tri's, and hits the chest the same as flat, like I said earlier...

~M.A.D.

[taiboxa]

I would definately use it for that purpose!!! Decline takes all the secondary weight and moves it off the shoulders to the tri's, even with a benching grip, now imagine a close-grip on that angle? I've never done em, I can only imagine though Tai???? Prolly a great mass builder to start a tri day with??

~M.A.D.

if u wanna have fun do them on a chest tri day but do all ur tri work FIRST starting w/ heavy over loads then high rep then move to ur chest regiment
u may feel like a totall pussy since ur chest lifts are all like 40% LIGHTER but do that reversed order type of training for about 3 weeks then go back to ur norm and u get like an OMG i kan bench SO MUCH MORE type of thing going on

[Undecided09]

haha, thats funny Tai, Ill give that a shot once my show is over and I start to bulk...I would imagine it makes ur chest work really hard as well because their is so secondary help???

~M.A.D.

[taiboxa]

haha, thats funny Tai, Ill give that a shot once my show is over and I start to bulk...I would imagine it makes ur chest work really hard as well because their is so secondary help???

~M.A.D.

yeppers

[chest6]

if u wanna have fun do them on a chest tri day but do all ur tri work FIRST starting w/ heavy over loads then high rep then move to ur chest regiment
u may feel like a totall pussy since ur chest lifts are all like 40% LIGHTER but do that reversed order type of training for about 3 weeks then go back to ur norm and u get like an OMG i kan bench SO MUCH MORE type of thing going on

Yep..Ive been doin that here and there but lately ive been ghey and done the "I wanna see how much i can bench" (obviously fresh) kinna thing

[Undecided09]

I hear that Chest, thats all mental, and I'm sure I'd have the same issue...Also, I almost always start with an incline press, d bell or barbell, first on chest day, it has really helped with great separation in my chest...Because my chest and my arms, IMO, are my weak points as far as size goes, but my chest seems to have great shape though and I think that might be why!! We will see what you think about that though, pics very soon! (i know your dying for the updates)...

~M.A.D.

[J4LDO]

tried close grip decline to focus on tris without getting shoulder involved as opposed to flat close grips, tris burning like hell , awesome,

[chest6]

I hear that Chest, thats all mental, and I'm sure I'd have the same issue...Also, I almost always start with an incline press, d bell or barbell, first on chest day, it has really helped with great separation in my chest...Because my chest and my arms, IMO, are my weak points as far as size goes, but my chest seems to have great shape though and I think that might be why!! We will see what you think about that though, pics very soon! (i know your dying for the updates)...

~M.A.D.

Oh I am Yeah, I need to start hititng incline first. My chest grows like a freaking weed..I could do pushups and my chest would grow (see username) So I dont really get down on the strength being down if i do triceps first

[Jakspro]

I personally say go for a wide grip decline once a month, but really concentrate on primarily using your chest for the lifts with a 2 second pause at the bottom. You can also use DB's but this will put much more stress on your shoulders. This is important to get a full outer chest, so you dont look like you have bitch tits. Just my experiance, i neglected it for a while but glad i've put it in my routine.

[Undecided09]

I personally say go for a wide grip decline once a month, but really concentrate on primarily using your chest for the lifts with a 2 second pause at the bottom. You can also use DB's but this will put much more stress on your shoulders. This is important to get a full outer chest, so you dont look like you have bitch tits. Just my experiance, i neglected it for a while but glad i've put it in my routine.

I think I'm going to put this in my signature if I ever get one, cause I say it so much...."Grip Placement Does not affect the area of the chest that is being worked, it merely shifts the secondary weight to either more triceps and less shoulder(closer grip) or more shoulder and less tricep (wider grip), but the area of the chest being used DOESN'T change"

~M.A.D.

[Jakspro]

wider grip stretches the chest more at the bottom of the ROM, thus stressing the "outter" chest. Closer grips put no stretch at the bottom of the ROM but stretches at the top, thus stressing the "inner" chest at peak. Your right it does shift secondary weight, no doubt, but i'll have to disagree with you on the area of the chest being stressed. The work load might be equivilant on the chest, but distributed at different points at different ROM.

Though I would like to hear your explanation PM me M.A.D. or post here or send me a link to where you've said it before, Thanx bro.

[MoneyAddyct]

According to EMG results I was reading from a different post, the best exercise for working the pectoralis major, is infact the decline bumbell bench press. A link can be found here: http://www.warriorfx.com/forums/show...p?t=43&garpg=2

Anyone want to comment? I've always heard that decline wasn't necessary as well.

[Jakspro]

I find it effective, but you have to have solid form, not to include your lats, or shift the weight to your shoulders.

[WidowMaker]

See below.

[WidowMaker]

Speaking from a competitive powerlifter's point of view.
Decline bench is a good alternate exercise used in a variety of cycle rotations.
As Tiaboxa pointed out it is good used in a close-grip format.
To use them for strength:
Choose your grip, either close or mid-grip.
Have your spotter lift the bar off to you over your lower chest (not your shoulders).
Lower the bar straight down until it touches the upper ab/bottom of chest (lowering the bar to mid chest region or collar bones can lead to a serious shoulder injury or worse yet if it rolls out of your hands).
This is the sweet spot that will produce both strength and growth in the lower tricep/elbow area(as well as the overall tricep).
It will produce some growth in the lower to outer edge area of the chest and yes some in the shoulder area also, you may recieve more soreness in these areas than overall growth.
The tris are the ones who benifit the most from this exercise.
Like was stated above (I believe by Tiaboxa also); you can use this exercise in place of the actual bench press one chest day (give it hell) then finish up the tris with more accessory work then work your chest.
Hope this helps.

Widow