How Wide To Go On Decline Bench For Outer Lower Chest?

**ascendant** · 01-29-2021, 08:45 AM

I'm wondering if you're looking to fill out the lower outer chest area, how wide should you go on the decline bench? Can you go too wide to the point where other muscles might start to take over more, or the wider, the better?

**kelkel** · 01-29-2021, 09:35 AM

Average width grip is fine. Remember declines are already a limited ROM exercise so going to wide makes it even less. Personally I'm not a fan of them as I don't think you get much of a bang for your buck. Too many guys use it as an ego life as the shorter range of motion allows them to use more weight. If you do them, use an appropriate weight and feel the exercise in the target muscle.

**ascendant** · 01-29-2021, 10:17 AM

Originally Posted by kelkel

Average width grip is fine. Remember declines are already a limited ROM exercise so going to wide makes it even less. Personally I'm not a fan of them as I don't think you get much of a bang for your buck. Too many guys use it as an ego life as the shorter range of motion allows them to use more weight. If you do them, use an appropriate weight and feel the exercise in the target muscle.

Thanks. I completely get what you're saying as far as the ego boost. Personally, I care about the results. I could care less about anything that happens in the gym in the process, lol.

For me, a large part of my problem is I feel I have a harder time filling in my upper chest, so I actually make that a priority with incline chest exercises. The only area my lower chest seems to be lacking in is width, which why I'm trying to figure out the optimal way to train it.

So, you think average grip will work good enough for filling out the outer chest, eh?

**kelkel** · 01-29-2021, 11:23 AM

Originally Posted by ascendant

So, you think average grip will work good enough for filling out the outer chest, eh?

Yes, the same as your normal bench grip. That said, varying grip widths will change the effect and is worth doing on most all exercises. One point I'll make regarding chest press movements. Most guys use too much weight, they then do pretty much a 3/4 ROM on the movement normally eliminating the top portion where you can get the most contraction.

Experiment on your benching with a little less weight but make sure you press all the way to the top of the movement. Control the contraction. You'll feel a notable difference and in time you'll see it too. IMHO.

**ascendant** · 01-30-2021, 06:05 PM

Originally Posted by kelkel

Yes, the same as your normal bench grip. That said, varying grip widths will change the effect and is worth doing on most all exercises. One point I'll make regarding chest press movements. Most guys use too much weight, they then do pretty much a 3/4 ROM on the movement normally eliminating the top portion where you can get the most contraction.

Experiment on your benching with a little less weight but make sure you press all the way to the top of the movement. Control the contraction. You'll feel a notable difference and in time you'll see it too. IMHO.

Thanks again for the info. For me personally, I could care less about proving anything in the gym. My priority is the results I get from what I do in the gym. Also, I had been an NASM trainer for over a decade years back. It's just that I saw mixed feedback regarding width of grip impacting inner/outer chest and whether it really made a significant difference. So, figured I'd check with you guys here.

I really appreciate the info too, thanks!

**crazy_rocks** · 02-08-2021, 03:36 PM

Originally Posted by ascendant

Thanks. I completely get what you're saying as far as the ego boost. Personally, I care about the results. I could care less about anything that happens in the gym in the process, lol.

For me, a large part of my problem is I feel I have a harder time filling in my upper chest, so I actually make that a priority with incline chest exercises. The only area my lower chest seems to be lacking in is width, which why I'm trying to figure out the optimal way to train it.

So, you think average grip will work good enough for filling out the outer chest, eh?

According to John Meadows, mountaindog1 on Youtube the wider you go on incline the less activation you get for upper chest. Don't know how true it is but here's the video. Go for it and see if you can feel a difference. Chime in if you do.