Bench press question

**Corpsman** · 09-14-2011, 05:10 PM

Is doing incline and decline bench press better for chest development than flat benchpress? If so, why? Also if so, is there any real point to doing flat bench press?

**RaZr** · 09-14-2011, 07:03 PM

Stick to flat and incline, decline isnt exactly beneficial and weighted dips are far better for you.

**BlackNorth** · 09-14-2011, 10:26 PM

So..is it true that incline press tends to work the upper pec where as decline works the lower part of the pec muscle more? Any truth to that?

**l2elapse** · 09-14-2011, 10:29 PM

imo declines are the most underrated chest exercise

**baseline_9** · 09-15-2011, 12:43 AM

Originally Posted by RaZr

Stick to flat and incline, decline isnt exactly beneficial and weighted dips are far better for you.

Can you explain how decline is not beneficial?

Originally Posted by BlackNorth

So..is it true that incline press tends to work the upper pec where as decline works the lower part of the pec muscle more? Any truth to that?

Some truth but It doesn't matter TBH

Decline DB press stimulates more pectorial major than any other chest exercise so for overall development it is great...

Inclines work pec minor to a greater degree and also put more emphasis on the upper chest but only becaus they stimulate the lower chest less.... If u get what I mean

Originally Posted by l2elapse

imo declines are the most underrated chest exercise

......

**Corpsman** · 09-15-2011, 01:06 AM

Next question would be BB vs DB for the declines?

**juice box** · 09-15-2011, 05:18 AM

I never flat bench anymore I just hit incline on everything! Used to flat bench but then joints started hurting . I do incline with a 2 sec. pause on bottom and dont lock any reps out get mad pumps from it .....I dont ever do decline I dont want bottom of my chest bigger just want top big as shit... I dont no if its right but works for me bro.

**devildog1967** · 09-15-2011, 07:49 AM

Flat bench works the main bulk..Inclines should be done after with higher reps to push the blood there . DB presses are good as it help with learning stabilization and you can get a better stretch. Decline are a waste of time in my opinion

**RaZr** · 09-15-2011, 07:50 AM

Originally Posted by baseline_9

Can you explain how decline is not beneficial?

Decline completely destroys my shoulders, once i stopped doing them I haven't had pain in my shoulder since and i still get plenty on lower pec development from my dips.

**baseline_9** · 09-15-2011, 11:09 AM

Originally Posted by Corpsman

Next question would be BB vs DB for the declines?

Decline Dumbell Press recruits more pectorial muscle fibre than any other exercise

It is also reduces any strain on the shoulders completely, at least for me in comparison to Barbell Decline

There was a Poll thread on chest exercises when I pointed out that decline should be on the list....

http://forums.steroid.com/showthread...velopment-Lift

**baseline_9** · 09-15-2011, 11:11 AM

Best Workout Exercises
By Eric Knight B.A. Hon. Kinesiology, CPT (CanFit Pro)

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 sudy and all subjects had at least two years experience with resistance training.

Here are the results of the best workout exercises study::
(100% would signify maximum muscle fiber stimulation)

Pectoralis Major (Chest)
Decline dumbbell bench press ----------------93%
Decline bench press, Olympic bar(OB)---------89
Push-ups between benches --------------------88
Flat dumbbell bench press -------------------87
Flat bench press (OB) -----------------------85
Flat dumbbell flyes --------------------------84

Pectoralis Minor (Chest)
Incline dumbbell bench press ----------------91%
Incline bench press (OB) --------------------85
Incline dumbbell flyes -----------------------83
Incline bench press (smith machine) ---------81

**l2elapse** · 09-15-2011, 08:46 PM

Originally Posted by baseline_9

Can you explain how decline is not beneficial?

Some truth but It doesn't matter TBH

Decline DB press stimulates more pectorial major than any other chest exercise so for overall development it is great...

Inclines work pec minor to a greater degree and also put more emphasis on the upper chest but only becaus they stimulate the lower chest less.... If u get what I mean

......

you proved my point by listing the statistics

**baseline_9** · 09-15-2011, 09:18 PM

Originally Posted by l2elapse

you proved my point by listing the statistics

I know

By putting '......' I was agreeing with you

**l2elapse** · 09-15-2011, 11:08 PM

Originally Posted by baseline_9

I know

By putting '......' I was agreeing with you

my bad

**spoonta66** · 09-15-2011, 11:33 PM

I love decline bar and dumbell presses, I can max out alot higher in decline. Good to see it is a better allround choice, I might add in an extra set on chest day.

**Corpsman** · 09-16-2011, 12:50 AM

I have always took "....." to mean "ditto" (agreement).

So if I am doing an 8 week STS program can I just switch what chest I am doing from week to week? I mean obviously I CAN, but should I?

**dec11** · 09-16-2011, 10:58 AM

Originally Posted by Corpsman

I have always took "....." to mean "ditto" (agreement).

So if I am doing an 8 week STS program can I just switch what chest I am doing from week to week? I mean obviously I CAN, but should I?

.. .. means 'ditto'

becareful with shoulders on declines, dont use struggle weight. i gave up decline and flat ages ago and just do incline dbells and my chest looks better than it ever did

**Corpsman** · 09-20-2011, 05:39 PM

My right shoulder has been giving me problems on chest day

**busybody** · 09-20-2011, 06:34 PM

if you're doing flat bench with correct form, and tackling other exercises (like dips and shoulder presses), then you really shouldn't
need to do incline too. I know some will question this, but unless you are training for a very specific pec look or training
professionally, then you're probably alright.
and keep in mind too, changing up your workout on a decently regular basis in good for tackling stuff that isn't being
hit. I used to hate chaning my routine, mostly because when you change it up, you are suddenly down big weight because
you dont do that exercise very much, and you look so much weaker, but you gotta get past that.

and for those that talk about shoulders hurting, sometimes it's from doing the same stuff for so long.
my shoulders had recently been hurting, and so i switched from doing no flat bench whatsoever to doing
only a close grip tricep press (on a flat bench), and my shoulders have felt amazing. sometimes we just get so wrapped
up in doing the same stuff and pushing so hard we don't change it up enough.

just my thoughts.