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  1. #1
    Registered User kobefan's Avatar
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    are decline bench press important?

    So i was doing decline bench press 6 years ago and one of the trainers at the 24 hour fitness i went to told me that it mostly works out shoulders, he also said other things like, "theres no way to work your rear delts" but that first statement has always stuck to me, so how important is it, and where does it add to chest?


    Thanks alot
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  2. #2
    Lost_Elements Lost_Elements's Avatar
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    It works your lower pecs. I have never seen anyone at my gym perform this exercise. If you wanna work you lower pecs do dips, their great for em.
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  3. #3
    Registered User Clark Kent's Avatar
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    Decline is a great exercise for the lower part of your chest, but I wouldn't make it a central theme of your chest workout. Just add a set or two at the end of your workout to make sure you've really hit every part of your chest.

    Dips are also great, but some people can't do them for whatever reason (not strong enough, too heavy, painful, etc.) In these cases, decline bench press is an excellent alternative.
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  4. #4
    Purveyor of Press-ups. GGHT's Avatar
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    Originally Posted by Clark Kent
    Decline is a great exercise for the lower part of your chest, but I wouldn't make it a central theme of your chest workout. Just add a set or two at the end of your workout to make sure you've really hit every part of your chest.
    Agreed.

    I find decline uses tri's heavily, not so much delt's at all as flat. That's why when I did it instead of lat before my flat went down signifcantly.
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  5. #5
    Registered User kobefan's Avatar
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    so would dips basically replace decline?

    since i do 4 sets of dips in my workout?

    Thanks again
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  6. #6
    Purveyor of Press-ups. GGHT's Avatar
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    Thumbs up

    Originally Posted by kobefan
    so would dips basically replace decline?

    since i do 4 sets of dips in my workout?

    Thanks again
    Why not do 2 dips 2 decline?

    Decline is worth doing as well IMO. I used to think not until I actually bothered to do it for a few weeks.
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  7. #7
    12 to go! Steveo31's Avatar
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    Yes, I like them. My routine is going to become:

    4 incline
    3 rg bench
    3 dip
    4 decline

    Dips are a wee bit hard on my shoulders, otherwise I'd do them higher in the totem pole. Declines are pretty underrated IMO.
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    Decline presses are usually apart of my daily chest and tri routine. I do four sets of regular bench, incline, and decline, ending with three sets of cable flyes. I would reccomend doing them as a workout to do after u do inclines
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  9. #9
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    you don't want to completely skip declines, however i wouldn't focus on them. i usually just do a few sets of cable decline flies at the end of my chest workout, as they seem to be more effective than decline press
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  10. #10
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    Originally Posted by kobefan
    So i was doing decline bench press 6 years ago and one of the trainers at the 24 hour fitness i went to told me that it mostly works out shoulders, he also said other things like, "theres no way to work your rear delts" but that first statement has always stuck to me, so how important is it, and where does it add to chest?



    Thanks alot
    Some trainer...never heard of reverse flyes i take it.
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  11. #11
    Train smarter, not harder $AJ's Avatar
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    if you're doing l-f dips, imho, no.
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  12. #12
    Custom User Title user123456sdjf's Avatar
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    thought decline bench provided the most muscle stimuli?


    was posted here before of that study.
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  13. #13
    Registered User TrAiTioR's Avatar
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    I love decline dumbell bench press. I can't d dips and when I try it puts too much pressure on my elbows. Butif dips work for you do those and decline. 3 sets dips 2 sets barbell decline, but if your using dumbells, do 3 sets decline and 2 sets dips
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