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  1. #1
    lolwut JahRo225's Avatar
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    Decline benching more than flat?

    Is this normal? I'm doing 5x5 right now with 225 on decline but struggling with getting past 205 with flat bench. I've got a few shoulder problems, but would this be because of a weaker upper chest than lower?
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  2. #2
    Registered User xraided85's Avatar
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    its normal for most people. when my max bench on flat was 315x5 my max on decline was 365x3, my workout partners stats look simialr as well. i cant remember why exactly, hopefully someone on here will know the science. what i do know is its a smaller distance to your chest on the way down, so imagine stopping the bar 3-4 from your chest on flat, the hardest part of the push is shortened. this is the same reason bodybuilders arch their back so much on heavy lifts, its to create a type of decline bench.
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  3. #3
    Registered User huijlk's Avatar
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    less distance, not as much pressure on ur shoulders
    focus!
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  4. #4
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    Nope perfectly normal.
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  5. #5
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    Your lower chest will almost always be the strongest part hence why you're able to press more on decline
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  6. #6
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    Yes, it's normal.
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  7. #7
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    it is normal because decline has a shorter ROM. but ultimately you should be benching more on flat if you use a powerlifting leg drive style
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  8. #8
    lolwut JahRo225's Avatar
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    Thanks guys, just wanted to confirm. I recently started training lower chest with decline and my lifts have gone up a lot. I was just confused because I see a lot of phaggots at the gym doing less on decline than flat.
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  9. #9
    Registered User jwagz's Avatar
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    i'd stop doing decline altogether and just flat bench. as others have said, it's easier b/c the ROM is way less. much like these guys i see at my gym who load up 365 on bench and have a 6 in ROM bench press, or the half squat....
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  10. #10
    Futurama Fanboy sharpieblet's Avatar
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    Originally Posted by jwagz View Post
    i'd stop doing decline altogether and just flat bench. as others have said, it's easier b/c the ROM is way less. much like these guys i see at my gym who load up 365 on bench and have a 6 in ROM bench press, or the half squat....
    Decline is very useful especially since it takes front delts out more.also great for deep stretch on lower pecs. Shorter ROM does NOT mean its a poser lift for ego.do your research.

    Edit: and why are you comparing decline bench with half squats? Do you also believe chest dips should be avoided too? BC they're practically the same ROM as decline bench.
    Last edited by sharpieblet; 11-09-2012 at 11:33 PM.
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  11. #11
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    It is normal.

    ROM has very little to do with it. Hope this helps.
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  12. #12
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    Originally Posted by JahRo225 View Post
    Is this normal? I'm doing 5x5 right now with 225 on decline but struggling with getting past 205 with flat bench. I've got a few shoulder problems, but would this be because of a weaker upper chest than lower?
    Absolutely dude.
    Dorian Yates has actually spoken to this very concept. The decline pressing motion is a more "natural" movement physiologically.
    Personal experience definitely points to this as well. If you happen to be trying to increase you bench max. Train hard on decline too.
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  13. #13
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    Originally Posted by JahRo225 View Post
    Is this normal? I'm doing 5x5 right now with 225 on decline but struggling with getting past 205 with flat bench. I've got a few shoulder problems, but would this be because of a weaker upper chest than lower?
    It's normal. It's because most people have stronger lower pecs than middle/upper pecs.
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  14. #14
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    Originally Posted by sharpieblet View Post
    Decline is very useful especially since it takes front delts out more.also great for deep stretch on lower pecs. Shorter ROM does NOT mean its a poser lift for ego.do your research.

    Edit: and why are you comparing decline bench with half squats? Do you also believe chest dips should be avoided too? BC they're practically the same ROM as decline bench.
    it's a shorter press and is easier to do, in the same sense that a half squat is easier to do than a full squat. work = weight x distance. dips are a completely different exercise than bench/decline, so that's an unfair comparison.

    i do believe it's a poser lift. maybe you don't and that's your opinion. i have mine
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  15. #15
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    Originally Posted by jwagz View Post
    it's a shorter press and is easier to do, in the same sense that a half squat is easier to do than a full squat. work = weight x distance.

    i do believe it's a poser lift. maybe you don't and that's your opinion. i have mine
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  16. #16
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    Originally Posted by jwagz View Post
    it's a shorter press and is easier to do, in the same sense that a half squat is easier to do than a full squat. work = weight x distance. dips are a completely different exercise than bench/decline, so that's an unfair comparison.

    i do believe it's a poser lift. maybe you don't and that's your opinion. i have mine
    So by the same token, an flat bench with an arch = a half bench as well.


    that is some ****ed up logic
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    i guess i'll keep using my poser lift coupled with inclines then. best stretch for lower pecs i get atm.
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  18. #18
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    Could be due to the fact that it eliminates most of the shoulder and incorporates more triceps. When you flat bench press you can press only as much as your shoulders will allow you. So yeah its normal. Also as its been pointed out, the distance is smaller.
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  19. #19
    Encyclochuzzle chazzy1864's Avatar
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    Originally Posted by jwagz View Post
    it's a shorter press and is easier to do, in the same sense that a half squat is easier to do than a full squat. work = weight x distance. dips are a completely different exercise than bench/decline, so that's an unfair comparison.

    i do believe it's a poser lift. maybe you don't and that's your opinion. i have mine
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    Absolutely normal. Btw, wouldn't the power in the motion be technically easier too than say flat or incline since the theory works with every other lift being the more distal you are from the center of the body, the more difficult the full motion (shoulder flies, closer dips vs wide range with same depth, etc.) ?Personally dropped decline for weighted dips cause feel like they hit more and my goal is to "in n' out, beat to ****" lol...
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    Decline is much easier on the shoulder joint...flat on the other hand is terrible if you are not built for it.

    No decline will not give you droopy pecs...there is no lower pec. Look at the chest's anatomy.

    If flat hurts your shoulder, try using DB's so you are not "locked in" to a set position, or keep up with the decline. It is the most effective chest exercise in terms of activating the most muscle fibers in the chest
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    Registered User SIG4's Avatar
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    Originally Posted by jwagz View Post
    dips are a completely different exercise than bench/decline, so that's an unfair comparison.
    Did you really just say that after bringing squats into the conversation?
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    Originally Posted by xStevenx View Post

    No decline will not give you droopy pecs...there is no lower pec. Look at the chest's anatomy.
    Yes there is. Try doing only decline for 6 months and see if the appearance of you chest doesn't change. bodybuilding is not anatomy.

    It is the most effective chest exercise in terms of activating the most muscle fibers in the chest
    Kinda.
    The real reason why decline is easier is because most of the pectoralis fibers work/contract in the "best"/strongest/straightest line. In simple terms, it is because of the angle, not the ROM.
    bb.com, a place that turned Deadlift into a forearm isolation exercise

    and a place where 99% of 21 year olds have bad back and knees.
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