Decline Bench Press

[FinFangFoom]

What are your opinions on the decline bench press? Many people think it gives you boobs, other look at it as a great exercise for chest mass. What do you think? Thanks

[Aggressive]

Probably the best exercise for chest mass imo


Coming from someone who had awful chest development to start with.. and Dorian Yates..

[fitmember]

Probably the best exercise for chest mass imo


Coming from someone who had awful chest development to start with.. and Dorian Yates..

I never really did decline but tried it last week and think Imma gonna keep it in the rotation awhile

How do you do your decline??

dumbell,smith??

we dont have a decline bench at my gym

[Aggressive]

I never really did decline but tried it last week and think Imma gonna keep it in the rotation awhile

How do you do your decline??

dumbell,smith??

we dont have a decline bench at my gym

Wouldnt use a smith for it as you should be going quite heavy. Either decline bb bench on a relatively shallow decline (20-30deg ish). Or you could use dumbells, but I find with the barbell I can isolate the pecs more. Depends how you like it.

Do both bb & db if you can

[fitmember]

Wouldnt use a smith for it as you should be going quite heavy. Either decline bb bench on a relatively shallow decline (20-30deg ish). Or you could use dumbells, but I find with the barbell I can isolate the pecs more. Depends how you like it.

Do both bb & db if you can

cheers...guess its db since the gym doesnt have a decline bench station

[superfrik1]

I like it. But it is a bit impractical; takes some time to set it up and the dudes at the gym look at you as if you're crazy

[Quaaaads]

Probably the best exercise for chest mass imo


Coming from someone who had awful chest development to start with.. and Dorian Yates..

I agree. Throw in decline db flyes and You'll pack on mass

[trev71]

I agree. Throw in decline db flyes and You'll pack on mass

Hrmmm interesting timing, may swap out my flat fly for declined... give her a shot for a bit...

[ajm133]

If you're gym isn't well set up for decline bench couldn't you just do Dips/Weighted Dips. They should offer a similar sort of stimulation.

[Magicbox]

I think decline bench is an excellent exercise, however it can be quite hard on your shoulders. So if you have had a lot of shoulder issues i would avoid it. If not, go for it!

[SIG4]

I think decline bench is an excellent exercise, however it can be quite hard on your shoulders. So if you have had a lot of shoulder issues i would avoid it. If not, go for it!

Um......no. Decline is easier on the shoulders than flat or incline. OP, anyone who thinks decline gives you "boobs" is an idiot.

[ThePh0enix]

How many decline press sets should be done ? currently i do 3 sets of DB flat bench press and 4 sets of incline BB press 8-10 reps

[TeamDymatize]

I love decline benching. I used it for a long time as my main chest exercise and it did more for my chest than anything else. I like to bring the bar down to my upper chest when doing it.

[rbt]

i do chest dips. Safer and mimics the the decline bench movement

[CaptainGorgeous]

Decline is great, especially for people who don't get a lot of chest stimulation from flat bench. But if flat bench works for you, decline will be redundant.

Personally, flat bench doesn't do a whole lot for me, so I use declines as my primary chest exercise.

[activeseven]

“The decline press is a rather useless exercise because the angle of the body in the decline position shortens the distance the bar can travel, decreasing the amount of work done in respect to the distance the load moves. This has the effect of increasing the weight that can be used in the exercise by decreasing its difficulty. This leads to inflated perceptions of one’s ability, and is essentially masturbation, much like that which is possible with a 30 degree leg press or a half-squat. It gets recommended for its effects on the “lower pecs”; dips perform this function much more effectively, which at the same involving more muscle mass, more balance and coordination, and more nervous system activity… Declines are dangerous because if their point of contact on the lower sternum gets missed, the next stop is the throat. Couple this with heavy weight and a lousy spotter, and you might have a really bad “chest” workout.”

-Mark Rippetoe ( Starting Strength, Second Edition, pg. 234)

[FinFangFoom]

Thanks for your help everyone, the most common opinion I've found is that it's a great compound exercise for your chest and building mass is my #1 goal right now so I think I'll add it to my exercises.

[nzmusclez]

Lol I got negged in a thread because I said I did decline...

I love decline, Just like many say incline is a great chest builder - decline is also a great chest builder - would never not consider it.

I do all 3 (Flat, Decline and Incline)

[FinFangFoom]

thanks

[armsonly]

Try both. This guy only does incline work: no flat, no decline

[ZoranM]

“The decline press is a rather useless exercise because the angle of the body in the decline position shortens the distance the bar can travel, decreasing the amount of work done in respect to the distance the load moves. This has the effect of increasing the weight that can be used in the exercise by decreasing its difficulty. This leads to inflated perceptions of one’s ability, and is essentially masturbation, much like that which is possible with a 30 degree leg press or a half-squat. It gets recommended for its effects on the “lower pecs”; dips perform this function much more effectively, which at the same involving more muscle mass, more balance and coordination, and more nervous system activity… Declines are dangerous because if their point of contact on the lower sternum gets missed, the next stop is the throat. Couple this with heavy weight and a lousy spotter, and you might have a really bad “chest” workout.”

-Mark Rippetoe ( Starting Strength, Second Edition, pg. 234)

There was no need for that quote.

We already know he can be a big idiot when talking about bodybuilding.

[Krayg]

Great exercise, I just started doing decline BB and DB's and I can definently feel it I do find it to be easier on the shoulders and also I lift more. Also nobody uses the decline bench at my gym so it's always free I have always done dips (weighted) as well.

[Xuaxace]

Never found it remotely necessary. However with the arch I put on flat, I am essential doing a decline press anyway.

[TigerStealth]

i think it is good to include in a routine, but i prefer to make incline db bench or flat bb bench the cornerstone of my routine. Decline is a shorter ROM and I tend to get less out of it. Also I prefer to bench with a slight powerlifting style meaning i also use a leg drive, which you cannot do on decline bench