Disclaimer: If you're a bench monkey, you will not like this post.....but it's truly for your own good!
Do you know someone who insists that they HAVE to flat bench press for chest gains?
Have them consider the following points:
1. The decline press actually activates more pec fibers than the flat press and the incline press.
2. Strength in the decline press tends to carry over to the flat bench press very well.
3. Also, unless you're an aspiring powerlifter, you actually have very little need to be an amazing flat bencher. Many people feel they need that movement based solely on the fact that 'everyone benches.'
4. The decline barbell press is healthier for your shoulder joints than the flat press, which will prolong your training career. Most people eventually burn out the shoulder joints from constantly flat pressing..... Think about it; most people never cycle the flat bench press out of their routine. That's not good.
Ryan
Train Hard. Train Smart. GROW!
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02-12-2013, 09:21 AM #1
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Decline Bench > Flat Bench - Bench Monkeys GTFIH
trainingwithryan.substack.com
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02-12-2013, 09:29 AM #2
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02-12-2013, 09:31 AM #3
Really the truth here is that decline bench shortens the ROM which makes it easier for most people to keep their shoulders in a better position. It's quite possible to do the same with flat bench if you perform it correctly. There's really nothing inherently better for your shoulders with decline bench however.
The key to benching and keeping healthy shoulders is to actually work your shoulders. A lot of shoulder problems from flat benching stem from people who bench too frequently and their shoulders lag behind. This isn't a problem with flat benching itself but poor programming of exercises.
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02-12-2013, 09:32 AM #4
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02-12-2013, 09:38 AM #5
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02-12-2013, 09:52 AM #6
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02-12-2013, 09:53 AM #7
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02-12-2013, 09:56 AM #8
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02-12-2013, 09:57 AM #9
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02-12-2013, 10:00 AM #10
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02-12-2013, 10:20 AM #11
I get better pump with flat bench personally..
honestly I haven't done decline bench for while because I think dip and other few exercises are enough. Used to really heavy on decline in the past, but I usually get more ribcage pain compared to muscle pain even with the correct form. What I mean by ribcage pain is my muscle isn't even sore few days later but my ribcage hurts for longer period of time. Im just saying this to indicate decline bench isn't any superior than flat at least for me.
I think it really depends on individual lvl. It's hard to define which exercise is better than other. There's even people who feel shoulder pain on the flat bench yet feels no pain at the incline bench.Dymatize ISO-100 protein: 25g protein, 1 carb, 0 fat, 0 lactose, 0 sugar
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02-12-2013, 10:20 AM #12
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02-12-2013, 10:22 AM #13
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02-12-2013, 10:24 AM #14
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02-12-2013, 10:25 AM #15
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02-12-2013, 10:28 AM #16
This is a setup - he wants you to say "arch the back" so he can say the whole point is to make the geometry resemble a decline bench, therefore he is right.
I for one say the answer is to do other pushing moves in your routine, of which the bench press is only one of many. Then, benching even with ass form wouldn't wear anything out.
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02-12-2013, 10:35 AM #17
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02-12-2013, 10:41 AM #18
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02-12-2013, 10:49 AM #19
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02-12-2013, 10:49 AM #20
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I see what you're saying OP, flat bench isn't necessary. I agree.
I get tremendous chest activation from decline press and weighted dips without hurting my shoulders like I often do with flat bench, but that's just another useless personal anecdote.
I think the important thing here is that people shouldn't bash the idea of prioritizing decline bench over flat until they've tried it. By 'bench monkey', I believe you mean people who ignorantly think flat bench is the ONLY way to develop the chest.
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02-12-2013, 10:53 AM #21
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02-12-2013, 10:55 AM #22
Well, the title of this thread is "Decline > Flat" .... So TECHNICALLY you kind of did proclaim "a is better than b" -- by simple definition of the '>' sign. Although That's kind of a nitpicky observation.
I see what you're getting at though, OP. A LOT of people tend to do flat over than decline , whatever their reasoning may be. The problem is, the flat press IS a great exercise, and to say outright that decline is significantly better is a bit absurd. They're both great.
Personally, I include both angles in my workout -- 1 w/ DBs & 1 w/ BB.
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02-12-2013, 10:56 AM #23
Haha whether it was a set up or not doesn't matter. A flat bench is still not a decline bench even if using an arch "resembles" it. And you don't need to shorten the ROM to keep the shoulders healthy. Using a shortened ROM just makes keeping this position easier.
Originally Posted by IDrinkBloodLOL
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02-12-2013, 10:56 AM #24
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02-12-2013, 10:59 AM #25
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With all due respect, I title my threads to get views, as I like to get discussions going....which is why I titled the way I did. I'll agree on the nit picking
I honestly think their reasoning for flat benching over anything else is just because 'that's what you do.' To me, I choose to look past that group mentality and do what makes the most sense most of the time.trainingwithryan.substack.com
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02-12-2013, 11:51 AM #26
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02-12-2013, 12:24 PM #27
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02-12-2013, 12:48 PM #28
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Flat and decline are both fine. I'd take what EMG studies say with a grain of salt.
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02-12-2013, 01:01 PM #29
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02-12-2013, 01:12 PM #30
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Well, I haven't done flat or decline bench in over 12 years and I can't say that I miss either...
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