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  1. #1
    Registered User Collinr01's Avatar
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    Decline Bench Press?

    Why is it some people don't like to do any Decline chest workouts? What exactly does it do to your chest, shape-wise?
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  2. #2
    Registered User ironyoshi's Avatar
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    your lower chest will be a bit less developped. Though I think just flat bench is enough cause it hits all of the chest at once.
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  3. #3
    Keto FTMFW! Uriel_da_man's Avatar
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    Originally Posted by Collinr01
    Why is it some people don't like to do any Decline chest workouts? What exactly does it do to your chest, shape-wise?
    It simply puts most of the pressure on the middle and lower chest. When people what a mostly sternal pec exercise they usualy go with dips. Dips are way better.
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  4. #4
    Registered User jacojax's Avatar
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    Declines can hurt your shoulders, not hurt like injure, just feel uncomfortable.
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    Keto FTMFW! Uriel_da_man's Avatar
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    Originally Posted by jacojax
    Declines can hurt your shoulders, not hurt like injure, just feel uncomfortable.
    Actualy, of all variations of the bench press, decline is the safest on the shoulders
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  6. #6
    veggie eggy eggy_wont_grow's Avatar
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    i dont decline because 1. my bench doesnt have a decline option 2. i dont really see the need for it. incline, flat and dips seem to work well for me.

    got no decline?
    got ____?
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  7. #7
    Registered User F W Nietszche's Avatar
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    Originally Posted by ironyoshi
    your lower chest will be a bit less developped. Though I think just flat bench is enough cause it hits all of the chest at once.
    It has been well believed that flat bench works the least fibers of chest mucles out of any of the variations. Flat bench really doesn't have any more value that bragging rights, whereas both incline and decline give good development.

    People don't like it because a lot of facilities lack the means to do decline bench properly, also with dumbbellls it gets difficult to get the dumbbells down without aid (which a lot of people don't have)
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  8. #8
    12 to go! Steveo31's Avatar
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    Originally Posted by ironyoshi
    your lower chest will be a bit less developped. Though I think just flat bench is enough cause it hits all of the chest at once.
    Er, wha? The whole focus of decline is the pec major.
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  9. #9
    Registered User Eric_FXST's Avatar
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    I myself choose dips over decline bench because:
    1. No need for spotter
    2. I get dizzy if going for more than a couple reps.
    3. It just plain feels weird. I feel comfortable with it until I up the poundage.
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  10. #10
    Registered User PROSA's Avatar
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    I like decline bench presses, mainly because they're a bit easier on my shoulders than flat presses. And hey, there's also the ego factor - most people can handle a bit more weight on decline than on flat
    One potentially serious issue with decline bench presses is that if you end up going to failure without a spotter, you can be in a very dangerous position, much more so than with flat benches.
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  11. #11
    Registered User Donovaa's Avatar
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    I was benching decline without a spot about two years ago. I threw the weight up to rack it and missed the rack. The weight came straight down and was almost on my neck. I managed to hold it at the top of my chest just below my neck. Thank God. SOmeone saw me in this horrible position and Helped it off of me. If no one else was there I probably would have been Toast!
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  12. #12
    Registered User Collinr01's Avatar
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    Well if its just an uncomfortable or lack of means to do so I can understand that I guess.. But I was under the impression that some people didn't do it because they didn't like the way it made their chest look or something of that sort. I could be talking out of my a$$ here, so I dunno :P

    I usually just do all three: Incline, Decline, and Flat in some form or another but I have never really liked decline all that much.
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  13. #13
    Ghost Negger DiamondDelts's Avatar
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    Originally Posted by Collinr01
    Well if its just an uncomfortable or lack of means to do so I can understand that I guess.. But I was under the impression that some people didn't do it because they didn't like the way it made their chest look or something of that sort. I could be talking out of my a$$ here, so I dunno :P

    I usually just do all three: Incline, Decline, and Flat in some form or another but I have never really liked decline all that much.
    Decline will develop your lower chest big time if you go heavy on this exercise. The main problem is that most lifters have a problem with their upper chest development keeping up with their lower chest. So some shy away from this movement to keep more of a balanced chest without the lower portion overpowering the upper portion
    "Every kiss begins with Kay" Delts

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  14. #14
    Heavy Lifter Melkor's Avatar
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    Decline DB presses kick every kind of ass available. Dips suck compared to them for mass.
    A noble spirit embiggens the smallest man.

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    Ghost Negger DiamondDelts's Avatar
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    Originally Posted by Melkor
    Decline DB presses kick every kind of ass available. Dips suck compared to them for mass.
    Yep.
    "Every kiss begins with Kay" Delts

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    Everybody wanna be a bodybuilder, but don't nobody want to lift moderate weight for high reps.

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  16. #16
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    Originally Posted by Donovaa
    I was benching decline without a spot about two years ago. I threw the weight up to rack it and missed the rack. The weight came straight down and was almost on my neck. I managed to hold it at the top of my chest just below my neck. Thank God. SOmeone saw me in this horrible position and Helped it off of me. If no one else was there I probably would have been Toast!
    damm, that sux!
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  17. #17
    <3 Tea Zensuji's Avatar
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    Originally Posted by Eric_FXST
    I myself choose dips over decline bench because:
    1. No need for spotter
    2. I get dizzy if going for more than a couple reps.
    3. It just plain feels weird. I feel comfortable with it until I up the poundage.
    bump to all 3 i feel the same
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  18. #18
    Registered User thebear's Avatar
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    I love declines, they strech the pec so well i can almost feel the hypertrophy
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  19. #19
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    Originally Posted by DiamondDelts
    Decline will develop your lower chest big time if you go heavy on this exercise. The main problem is that most lifters have a problem with their upper chest development keeping up with their lower chest. So some shy away from this movement to keep more of a balanced chest without the lower portion overpowering the upper portion

    Exactly.

    I believe beginners and intermediates should concentrate on declines until their pecs get bottom heavy.
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