Decline bench useful?

[Kooobe]

I did decline bench for the first time today, and it felt ridiculously easier. I feel like one's back is more involved in decline... Is that generally true? Bar seems much more stabilized and X weight feels much lighter than it would on flat.

[Tiber]

I did decline bench for the first time today, and it felt ridiculously easier. I feel like one's back is more involved in decline... Is that generally true? Bar seems much more stabilized and X weight feels much lighter than it would on flat.

I'm not sure how much easier it actually is. But I agree with you. If I'm doing decline dumbbells the same weight generally feels easier than it does on flat.

[Link815]

Decline is easier, yes. I hit an easy 445 and just missed 460 on decline just playin around, and my best bounce and go bench is 415. I touch a decline extremely low, not more than a couple inches above my belly button, and I really don't think there's much else that hits my lats the same way. I like decline for that reason, and just getting used to heavy weight in my hands and the confidence I get from pressing 10% more than my bench max.

[caligrown92]

I think what makes it easier for most people is that the range of motion is usually shorter.

[kylebuntain]

its also the muscles involved. you use more of your back in a decline press.

decline is good for shaping and building the lower portion of your peck.

[johnsonb90436]

i thought that decline press putd less stress on the shoulders and uses mostly the strongest part of the chest (lower pec). and i remember someone talking about a study, which i dont have , saying that even though it is a decline press it is better at actually working your chest than something like flat bb bench. sorry no study to back up what i said so take it with a grain of salt.

edit: i tried to look for the study and can't find it. forget i mentioned it until i find the study

[Kooobe]

i thought that decline press putd less stress on the shoulders and uses mostly the strongest part of the chest (lower pec). and i remember someone talking about a study, which i dont have , saying that even though it is a decline press it is better at actually working your chest than something like flat bb bench. sorry no study to back up what i said so take it with a grain of salt.

edit: i tried to look for the study and can't find it. forget i mentioned it until i find the study

Hm, if they remove the shoulders, then I think I'm going to have to set decline as my main movement for a few weeks because I've always been shoulder-dominant.

Gotta bring up those weak points

[johnsonb90436]

Hm, if they remove the shoulders, then I think I'm going to have to set decline as my main movement for a few weeks because I've always been shoulder-dominant.

Gotta bring up those weak points

dont take what i said as truth. the first part was kinda a question. the second part i mentioned but i can't seem to find the study. I believe it was something about decline bench activated more of the chest vs flat bench. but again i couldnt find it anywhere

[Farley1324]

Decline is easier due to leverage arms and range of motion.

As to whether or not it is useful, Mark Rippetoe seems to detest the lift, especially with a barbell (safety concerns). I havn't yet found a good reason, or reputable source, that disagrees. Weighted dips seems preferable.

[Kooobe]

Decline is easier due to leverage arms and range of motion.

As to whether or not it is useful, Mark Rippetoe seems to detest the lift, especially with a barbell (safety concerns). I havn't yet found a good reason, or reputable source, that disagrees. Weighted dips seems preferable.

Well, my goal is to increase my bench. I'm thinking a bench variation > dips for that.

[Farley1324]

Well, my goal is to increase my bench. I'm thinking a bench variation > dips for that.

Maybe, but there are a lot of bench variations. If you are to the point where simply doing bench press isn't enough to improve your bench press you may want to use bands, chains, boards, rack lockouts, etc. Or weighted dips. Rippetoe says weighted dips are a good substitute for bench, and a good assistance. Starr says weighted dips are the best accessory for improving your overhead press, though you have to do them HEAVY.

[strongozilla]

Well, my goal is to increase my bench. I'm thinking a bench variation > dips for that.

With weak delts from decline benching? Decline bench is all triceps and a short range of motion. The following exercises are all superior to decline bench as an accessory to bench:-

- Board presses
- CGBP
- Floor Press
- Incline Bench (various grips)

So to answer your question is decline bench useful? No. It is better than flyes as an exercise but poor as an accessory to bench.

[johnsonb90436]

With weak delts from decline benching? Decline bench is all triceps and a short range of motion. The following exercises are all superior to decline bench as an accessory to bench:-

- Board presses
- CGBP
- Floor Press
- Incline Bench (various grips)

So to answer your question is decline bench useful? No. It is better than flyes as an exercise but poor as an accessory to bench.

wut? decline isn't all tricepts. and everything except incline (in the list you providied) is CLOSER to you description "triceps and a short range of motion" than decline press. (obviously board press depends on the amount of boards being used, however, when using the comp bench form plus board press you have just about no range of motion) Decline press, Board presses, CGBP, and Floor Press are a little more simular than you think. all short rang of motion. all put more load in the lock out phase. And when a competition bench press form is used you shorten your rang of motion any ways, so that is invalid to even state that the decline press worthless for it's limited rang of motion. Use dumbbless and you will see a far greater rang of motion vs bb.

[strongozilla]

wut? decline isn't all tricepts. and everything except incline (in the list you providied) is CLOSER to you description "triceps and a short range of motion" than decline press. (obviously board press depends on the amount of boards being used, however, when using the comp bench form plus board press you have just about no range of motion) Decline press, Board presses, CGBP, and Floor Press are a little more simular than you think. all short rang of motion. all put more load in the lock out phase. And when a competition bench press form is used you shorten your rang of motion any ways, so that is invalid to even state that the decline press worthless for it's limited rang of motion. Use dumbbless and you will see a far greater rang of motion vs bb.

Then show me where decline bench is in the Westside template if you think it it worthy of inclusion as a powerlifting accessory. Westside have some of the strongest people around and Louie Simmons def knows what is best. For powerlifters there are better exercises than decline bench.

[johnsonb90436]

Then show me where decline bench is in the Westside template if you think it it worthy of inclusion as a powerlifting accessory. Westside have some of the strongest people around and Louie Simmons def knows what is best. For powerlifters there are better exercises than decline bench.

the problem is, i can't. why? simple. decline is not the position you will be benching in during a comp. i understand why they dont use it. i was just comparing with you how the decline was similar with the lifts you listed. that's all man. i really don't know if it is a lift with a good carrie over or not. best thing to do is for OP to try it for 6 months or so and see if he benefits from it. i have used decline db bench a few months back. i went from struggling woth 65lb db's on the decline to rep'n 70's on the flat. did decline help? i really dont know

[PeonLover]

Your time is better spent doing flat bench/incline/close grip

Decline is by far the worst of the full ROM bench variants

[muscle_g]

Wade Johnson highly believes in the Decline Bench. He uses it as a 2nd bench workout during the week. He benches around 700lbs. He says the declines build pressing power for the flat bench, and allows you to do 2 heavy bench workouts a week without having to worry about overtraining the shoulders.

[pumplikeeecummings]

Decline is great, my fav chest exercise but its actually pretty dangerous assuming you don't have a spotter. It works the pecs to a greater degree than flat, but when you get into really heavy weights, its really dangerous. I have never dropped a bar on myself before, but in the act of that happening, on a decline you could very well die. But as for a pec exercise, its amazing :P

[Shaun_W]

The danger of decline can be negated by doing inside the power rack. I used to do declines inside my rack and the spotter pins were a shade above my face, allowing full ROM but no chance of the bar crushing me. Not something I'd like to do outside of the rack without a spotter that I trust, though!

As to the effectiveness of the exercise, I didn't do it long enough and don't really have a good enough bench to say whether it's effective. If you can use heavier weight than on the flat then it might help the triceps and lockout, though. But that's just a theory. Decline isn't something I ever hear recommended in powerlifting routines, perhaps there's a good reason for that.

[shawndeal]

If you compete in a bench shirt, the decline is a great tool. The decline mimics the groove that you need to have with a bench shirt on and the arch you should try to have while competing. I have a bench workout rotation of workout 1 being a decline workout, workout 2 being a decline workout and workout 3 being a flat bench workout with my shirt. I'm just now starting a comeback after about 8 years away from competing, but when my coach first had me start that program I thought he was nuts, but when my pr went up 54 pounds from a meet in May to a meet in October, I became a believer.

[TrettinR]

Decline sucks and there are better things you can do with your time. That's my 2 cents at least

[Farley1324]

The strong consesnus here seems to be, un-surprisingly, against decline. I am not surprised.

[sloop]

I've been doing decline DB flys and really like 'em.

[Fluster]

I've been doing decline DB flys and really like 'em.

Thanks, that's incredibly helpful and pertinent to the thread.

[sloop]

Thanks, that's incredibly helpful and pertinent to the thread.

Thanks! I debated on even posting that. Didn't want to overload the thread with coolness.

Flys are a nice addition if you are sick of regular decline bench, or, just want to mix it up a little. You can bring the DBs together over your groin area, or, together over your chest area for a better ROM.

[TrettinR]

Thanks! I debated on even posting that. Didn't want to overload the thread with coolness.

Flys are a nice addition if you are sick of regular decline bench, or, just want to mix it up a little. You can bring the DBs together over your groin area, or, together over your chest area for a better ROM.

[dakensta]

I've said it before, and I'll say it again.

[Erick.Galinkin]

[LIKE]

I've said it before, and I'll say it again.

[/LIKE]

Personally, I'm not a huge decline bench fan. However, I know a number of people who bench relatively high numbers (**who are NOT powerlifters**) who like it.

[Link815]

Starr says this, Wendler says this, Louie says this.. vomit.

I declined today. And I liked it. Because it makes me strong.

[TrettinR]

Starr says this, Wendler says this, Louie says this.. vomit.

I declined today. And I liked it. Because it makes me strong.

Does it? Does it really? Know what will help your total? Squatting and deadlifting!