How important is Decline bench?

**Gaspari1255** · 08-11-2009, 09:32 PM

Monday's RoutineL

Incline BB- 250lbs 4x8
Flat DB- 100lb DBs 3x12
Incline Flies- 60lb DBs 3x10
Cable Cross Overs- 80lbs 3x10
Decline Bench- 185lbs 3x8 (So damn weak)

I always do my chest routine in that order, always rotating between DB and BB and constantly changing reps through-out the month. My question is- Is it wrong to do decline last, always?

I don't do it as my third exersize because I wanna give my triceps a little rest before I hit a press again.

I feel that if I do decline as my first or second press, then either my incline or flat is gonna rapidly go down (not too worried about strength- worried about losing mass).

My chest is average, not my strong point, not my weak point. I also nail the weighted dips when I work my triceps. Any comments or opinions would help. Thanks.

**kaptainkeezy04** · 08-12-2009, 12:55 AM

not important at all.

***t-gunz*** · 08-12-2009, 01:43 AM

^^^^ can you state why?

is this your opinion or one you've read?

**jbm** · 08-12-2009, 03:04 AM

I do decline press maybe 6x a year.

**boygeorge2007** · 08-12-2009, 04:34 AM

well i allways do flat incline then decline i think, if i dont do decline,
it feels like i havent done a work out .
it will make your chest stronger in the long run mate!
on a good day i can do 200kg on flat 100kg or more on incline then about 180kg on decline with out supplements or anything !
its personal opinion
its up too you
my friend

**kaptainkeezy04** · 08-12-2009, 08:58 AM

Decline bench press is not as good as dips or decline dumbell press or decline flys. That is why it is not important.

**Narkissos** · 08-12-2009, 09:29 AM

Originally Posted by kaptainkeezy04

Decline bench press is not as good as dips or decline dumbell press or decline flys. That is why it is not important.

You compare one lift to 3 others w/ similar muscle recruitment, and then claim that the primary lift isn't important?

That makes no sense at all.

Absolutely none.

**Narkissos** · 08-12-2009, 09:37 AM

Originally Posted by ******

I always do my chest routine in that order

Personally I think you're doing yourself a disservice.

Originally Posted by ******

I feel that if I do decline as my first or second press, then either my incline or flat is gonna rapidly go down (not too worried about strength- worried about losing mass).

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.

Originally Posted by ******

My chest is average, not my strong point, not my weak point.

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.

**swol_je** · 08-12-2009, 09:40 AM

I use declines every now and then. I think it depends on what your weak areas are on your chest. I know alot of people say you cannot target different areas in your chest from changing the angle of the bench, but I can definitely tell a difference. So ANYWAYS, if the bottom of your chest is a weak spot for you I say doing them all the time, but usually its the upper chest that is weak in most people.

**Dukkit** · 08-12-2009, 09:47 AM

very important

mine has grown well since adding declines

**Gaspari1255** · 08-12-2009, 09:52 AM

Originally Posted by Narkissos

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.

Thanks. Never thought about it like that. Do you think it would be better if I did Decline, Flat, Incline in that order for a few weeks?

**tboney** · 08-12-2009, 09:54 AM

Originally Posted by Narkissos

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.

So they are critical in your opinion?

**Narkissos** · 08-12-2009, 10:22 AM

Originally Posted by dukkitdalaw

very important

mine has grown well since adding declines

Ditto.

A couple of different studies suggest that muscle recruitment is higher in the decline bench as compared to the incline bench.

e.g. http://www.edulife.com.br/dados%5CAr...20Peitoral.pdf

^^The above study suggests that the 'upper pec' recruitment is similar between the two exercises... making the the decline bench a more productive exercise.

...particularly where upper pec mass is concerned.

I do most of my work on a 30-degree decline right now.

I seldom do inclines any more.

Sometimes I use the flat press as a secondary movement.

Sometimes I don't use it at all.

**Narkissos** · 08-12-2009, 10:23 AM

Originally Posted by ******

Thanks. Never thought about it like that. Do you think it would be better if I did Decline, Flat, Incline in that order for a few weeks?

It could be.

I'd try it for at least 6 weeks though.

That's generally when most people start to adapt to a change in stimuli.

**Narkissos** · 08-12-2009, 10:26 AM

Originally Posted by tboney

So they are critical in your opinion?

I'm not sure I'd label *any* exercise as critical.

Declines are *highly* productive and, IMO, should be included.

To label a highly productive lift as 'unimportant' is just silly IMO.

What next? Labeling barbell curls as 'unimportant' because dumbbell curls exist?

**Gaspari1255** · 08-12-2009, 10:32 AM

Originally Posted by Narkissos

It could be.

I'd try it for at least 6 weeks though.

That's generally when most people start to adapt to a change in stimuli.

Will give it a whirl. Thanks for the help.

**Narkissos** · 08-12-2009, 10:59 AM

np... Good luck.

BG · 08-12-2009, 11:36 AM

Good info !!

**peachfuzz** · 08-12-2009, 12:31 PM

wish i saw this earlier. Nark is spot on. once again

***FireGuy*** · 08-12-2009, 12:39 PM

Originally Posted by jbm

I do decline press maybe 6x a year.

That's about 5 x more than me. Never felt like I got much out of them.

**kaptainkeezy04** · 08-12-2009, 01:28 PM

Originally Posted by Narkissos

You compare one lift to 3 others w/ similar muscle recruitment, and then claim that the primary lift isn't important?

That makes no sense at all.

Absolutely none.

shut up.

**Narkissos** · 08-12-2009, 03:21 PM

Originally Posted by kaptainkeezy04

shut up.

Get big.

**Deltasaurus** · 08-12-2009, 03:23 PM

Nark, i really dont do Declines ever,I'm guna go with u on this and try decline dumbell for about a month.

**kaptainkeezy04** · 08-12-2009, 05:19 PM

Originally Posted by Narkissos

Get big.

why?

**Reed** · 08-12-2009, 05:33 PM

^^^Why are you going to tell someone to shut up that was correcting your misinformation.

**Matt** · 08-12-2009, 05:38 PM

Originally Posted by Narkissos

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.

Sorry but i would like to see something to back this up, because i really think its rubbish..

**Reed** · 08-12-2009, 06:05 PM

^^^Both Muscle Science and Nark can come through with research

I've seen it

**peachfuzz** · 08-12-2009, 06:11 PM

i have seen it too

**kaptainkeezy04** · 08-12-2009, 06:16 PM

Originally Posted by Reed

^^^Why are you going to tell someone to shut up that was correcting your misinformation.

because it wasn't misinformation.

**Matt** · 08-12-2009, 06:19 PM

Originally Posted by Reed

^^^Both Muscle Science and Nark can come through with research

I've seen it

Yes i bet they can lol, but for every bit of info they come up with i can counter....

**Reed** · 08-12-2009, 06:34 PM

I'm willing to watch and formulate my own opinion.

I've seen a ton of folks here hating on the flat bench. I however will be using it this offseason. Kai, Arnold, Ronnie, Kevin Levrone, all use flat as a back bone in there routines so I think I'll stick to what they do over what the science or whatever someone may say. I personally have in the past noticed a difference in the development of my chest with the inclusion of this exercise.

I personally stick to alot of presses for chest and will need to better perfect my form this year for better muscle recruitment and thus better develop

**Narkissos** · 08-12-2009, 06:43 PM

Originally Posted by MAD MATT

Sorry but i would like to see something to back this up, because i really think its rubbish..

http://forums.steroid.com/showpost.p...1&postcount=13

http://www.edulife.com.br/dados%5CAr...20Peitoral.pdf

About as much rubbish as 'squat for big arms' 'eh?

**Polska** · 08-14-2009, 09:44 AM

Originally Posted by kaptainkeezy04

because it wasn't misinformation.

Jesus Keezy I love how you discredit people much bigger and obviously more knowledgable than yourself.

Jay cutler has the shittiest form? Telling Nark to shut up? Please.

BG · 08-14-2009, 10:00 AM

I just started weds on mainly working with decline. Its been over a year besides a set here and there that Ive done them so I will also see for myself. Before this I did flat and incline primarly.

**Dukkit** · 08-14-2009, 10:07 AM

just did DB declines last night

and my entire titties are sore and tight

yep.

i likey

***FireGuy*** · 08-14-2009, 10:16 AM

As far as pure muscle fiber recruitment goes, my "guess" would be you get more of it doing leg presses with feet high on the platform than you get doing squats too but I dont think that qualifies it as a superior movement.

**Matt** · 08-14-2009, 10:26 AM

Originally Posted by Narkissos

http://forums.steroid.com/showpost.p...1&postcount=13

http://www.edulife.com.br/dados%5CAr...20Peitoral.pdf

About as much rubbish as 'squat for big arms' 'eh?

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.

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

***FireGuy*** · 08-14-2009, 10:42 AM

Originally Posted by Narkissos

http://forums.steroid.com/showpost.p...1&postcount=13

http://www.edulife.com.br/dados%5CAr...20Peitoral.pdf

About as much rubbish as 'squat for big arms' 'eh?

Great Read Nark.. Love that kinda stuff.

**kaptainkeezy04** · 08-14-2009, 10:55 AM

Originally Posted by Polska

Jesus Keezy I love how you discredit people much bigger and obviously more knowledgable than yourself.

Jay cutler has the shittiest form? Telling Nark to shut up? Please.

Jay Cutler does have bad form. And I believe Nark is wrong about decline bench press being better than dumbell decline press. And since when does being big have anything to do with knowledge? I guess I'll listen to Nark over Charles Glass, right? Because Charles Glass isn't as big.

**Dukkit** · 08-14-2009, 11:02 AM

Originally Posted by kaptainkeezy04

Jay Cutler does have bad form. And I believe Nark is wrong about decline bench press being better than dumbell decline press. And since when does being big have anything to do with knowledge? I guess I'll listen to Nark over Charles Glass, right? Because Charles Glass isn't as big.

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

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