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  1. #1
    Registered User kibslib's Avatar
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    Decline bench press, useless?

    I find that decline pressing is completely useless. Its too redundant with pressing movements and you hit your lower chest just by taking a slightly wider grip with flat bench anyway. Anyone else cut declines out of their routine?
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  2. #2
    Iron Triathlete romeyjdogg's Avatar
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    i really actually like declines, especially dumbells. I find flat bench the most useless...but it's different for everyone
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    Originally Posted by romeyjdogg
    i really actually like declines, especially dumbells. I find flat bench the most useless...but it's different for everyone
    Same, db declines are actaully my favorite exercise and I feel that it hit the chest the most.
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  4. #4
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    Thumbs up

    Try cable decline.
    "Whatever doesn't kill me only makes me stronger."
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  5. #5
    yellow fever legit check Bombers's Avatar
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    Hmm, I should try that since I don't get anymore burns from doing BB declines.
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  6. #6
    Registered User irishbuilder's Avatar
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    yes im sure ur one of those kids that only does flat bench

    otherwise ud realize that it is much better for growth then flat.

    theyve done many tests and find that decline recruits more pectoral muscle fibers then any other form of bench press.
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  7. #7
    Registered User josh2097's Avatar
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    Decline dbs one of my fav chest workouts, but I don't feel the pump like in Inclines, am I doing something wrong here? Is there some specific angle for declines? I do inclines at 30 degrees appx.
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    Originally Posted by josh2097
    Decline dbs one of my fav chest workouts, but I don't feel the pump like in Inclines, am I doing something wrong here? Is there some specific angle for declines? I do inclines at 30 degrees appx.
    i see lots of people do declines and just because of the angle lower the bar more on the upper abdominals then on the chest. the angle is awkward but try and lower the bar to your chest and not your upper abs. dont know if you do this or not but i have seen many people do that. i use to and never felt it in my chest.
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  10. #10
    Registered User kibslib's Avatar
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    Originally Posted by irishbuilder
    yes im sure ur one of those kids that only does flat bench

    otherwise ud realize that it is much better for growth then flat.

    theyve done many tests and find that decline recruits more pectoral muscle fibers then any other form of bench press.
    woooh easy with the assumptions. I know this is the teen bodybuilding forum and you're probably the king of it, but try to tone it down a little. ahh forget i'll make you happy i do arms and chest on monday-friday with barbell curls and flat bench only. I feel i grow the most this way. Do you have any recommendations for me?
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  11. #11
    Registered User n2d's Avatar
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    Personally, I preffer weighted dips.
    Never visiting this forum again.
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  12. #12
    Registered User chris2489's Avatar
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    i dont do declines or flat barbell bench.
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    Even in that thread that was linked, there was no scientific evidence quoted, so I'm going to stick with my feelings on decline bench - it's useless. For me, it seems like an exercise in ego simply because most people can bench much more at that angle. I only do my bench press exercises either flat or inclined.
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  14. #14
    VIP Member johnsbod's Avatar
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    Originally Posted by dwasson85
    Even in that thread that was linked, there was no scientific evidence quoted, so I'm going to stick with my feelings on decline bench - it's useless. For me, it seems like an exercise in ego simply because most people can bench much more at that angle. I only do my bench press exercises either flat or inclined.
    Try this one...

    http://forum.bodybuilding.com/showthread.php?t=471725
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  15. #15
    Hawaiian Eggwhites's Avatar
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    I actually did drop declines in favor of dipe a couple of months back. I had read that declines could be detrimental to your joints.
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    Originally Posted by Eggwhites
    I actually did drop declines in favor of dipe a couple of months back. I had read that declines could be detrimental to your joints.
    So could alot of exercises according to some people.
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  17. #17
    Registered User Hansel-'s Avatar
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    i do powerlifting competitions too but im mainly bodybuilder. so for me that question is out of question. I also believe that if you use and arch (powerlifter wise) your lower pecs will be hit hard. my chest routine is:

    flat bench
    incline bench
    pullovers
    some cable exercise
    weighted dips

    are there any pros using declines? i saw some of cutlers film and
    his chest routine, he didnt do any decline presses at all. the reason i take pros as example is that i find them fairly experienced and muscular.
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  18. #18
    has a wealth of knowledge BB is 4 life :)'s Avatar
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    No exercise is useless if performed properly.

    Seriously if you ever do a set but dont feel the muscle that you are supposed to be hitting then you arent doing it correctly.You need to try different ROM's until you come across one that hits your target muscle perfectly,your biomechanics will be different from others so the same form wont necessarily work best for your body.

    Thats why i believe there is no such thing as a definate way to perform an exercise.
    BOTTOM LINE.

    Declines are a good mass/strength builder when done correctly with enough weight
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