Is Decline Bench Press Beneficial

[LoudGoatLS2]

I've always looked at chest development as very complicated... not just to bench press and expect a great set of pecs. I've always mixed up incline/decline/flat, close/regular/wide grip, along with dumbbell incline/decline/flat and, of course, flies (sp?)

I've read recently that the decline bench press only utilizes about 5% of your chest muscles and puts unnecessary strain on your shoulders. Also, it claimed that the low, rectangular swooping pecs that serious lifters look for is a product of mass, not working your chest differently.

I've personally always liked decline presses of all variations. What do you say? Should I put this group of lifts out to pasture?

Thanks in advance!!!

[Scuba19]

When I start doing decline bench after I've taken it out of my workout for a while, I do notice differences in my lower chest, mostly the outside. I also feel it much lower in the chest than flat benching. However, I have also noticed that if I use an angle that is too shallow, it doesn't work as good. I think decline exercises are good, but you have to find the right angle for your body.

[Pump Freak 86]

That 5% thing is crap. I've never seen a good chest that wasn't built (in part) using the bench press. It'ss a fundamental lift for a reason. That said, it's not the end all be all either.

The decline is very beneficial, but don't rely on them too much. You could get those saggy boob pecs.

[Quarter Nelson]

Personally, I've seen much better results from dips.

[donk120]

neva really liked them as the ROM is very short and i seemed to feel it more in my front delts. i was blessed with a cheat to die 4 so i dont even do chest ne more maybe once or twice a month il do inclines and mine is still something i get asked bout lucky me i guess.

[TonyArbuckle]

I did them with my old split. Used to be my favorite exercise. I wouldn't say drop them entirely. (Only reason i did was because i moved to Bill Starr 5x5)

[Zensuji]

the decline press is a great excercise.

[buffgrk]

the decline press is a great excercise.

x1000000000000000000000000000000000

DECLINE > FLAT, WHY?, FOCUSES MORE ON CHEST THEN DELTS / TRIS, AND YOU CAN APPLY A HEAVIER LOAD.. MUST BE A STAPLE IN ANYONES ROUTINE, OH AND DIPS my 2.73842c

[kyokushin1]

I've read recently that the decline bench press only utilizes about 5% of your chest muscles

lol no.

[Zensuji]

I've read recently that the decline bench press only utilizes about 5% of your chest muscles

i think thats the stats for standing ab crunches.

[Sash]

i love this exercise, probably because it allows me to lift more weight. I used to do it almost exclusively though, and found my flat bench lagged behind quite a bit when i went back to that - so i would say don't neglect flat too much no matter what you end up doing.

An interesting comparison - nearly all powerlifters end up in a kind of decline bench position when they are lifting the big weights at a meet, the arch they use allows for similar benefits to being in a decline bench position anyway. If i had it my way, i'd replace the benchpress at powerlifting meets with the decline bench press and staple the big guys backs to the board - you'd end up with nearly the same thing but people wouldn't have to contort themselves into a circus act to compete.

[kyokushin1]

i love this exercise, probably because it allows me to lift more weight. I used to do it almost exclusively though, and found my flat bench lagged behind quite a bit when i went back to that - so i would say don't neglect flat too much no matter what you end up doing.

An interesting comparison - nearly all powerlifters end up in a kind of decline bench position when they are lifting the big weights at a meet, the arch they use allows for similar benefits to being in a decline bench position anyway. If i had it my way, i'd replace the benchpress at powerlifting meets with the decline bench press and staple the big guys backs to the board - you'd end up with nearly the same thing but people wouldn't have to contort themselves into a circus act to compete.

Why is that? So it doesn't 'lag'? If you find a better chest building exercise then you do it. **** the flat bench. It shouldn't be a staple in anyones routine.

[Zensuji]

Why is that? So it doesn't 'lag'? If you find a better chest building exercise then you do it. **** the flat bench. It shouldn't be a staple in anyones routine.

agree, standing ab crunches would hit the pecs better also a certain amount of pull ups can actually be great for chest size....say 43 or there abouts.

[Sash]

Why is that? So it doesn't 'lag'?

yup

If you find a better chest building exercise then you do it. **** the flat bench. It shouldn't be a staple in anyones routine.

Yea i know, but i like to take a balanced approach, i still do decline but just put less focus on it. I find i make good gains when i improve areas of weakness.

[kyokushin1]

yup



Yea i know, but i like to take a balanced approach, i still do decline but just put less focus on it. I find i make good gains when i improve areas of weakness.

My point was flat bench isn't necessarily better or worse than any other chest exercise, so don't worry if it lags.

[blightning]

As of right now im using decline DB presses in my chest routine and can def. notice a different in my lower pecs. You should have some kind of decline chest excercise in your routine if you want to hit the lower chest in my opinion. Dont expect over-night results with your chest, unless your totally unlike myself.

[ChingChang]

I read that decline hits like 90% of chest, and flat hits something around 85%? I don't know the exact numbers.

I do incline, decline, and flat.

[LungeManiac]

I think it's a very valuable exercise. I do dips for lower chest twice a month and the other two time I do decline bench press. There is nothing wrong with getting the best of both worlds.

[LoudGoatLS2]

All good feedback. I personally love DB, along with a close and wide grip variation as well as decline flies. Thanks for the input. I'll definately keep it in my circuits

Just goes to show that you can't just read one article and think it's the end-all, be-all...

[Boxerz]

i love decline cause im usually stronger there than flat and way stronger than incline but my friend told me he lifted with a power lifter and was advised not to do declines because they don't do much.

but it seems like it was bad info he got maybe.

[Defiant1]

I've always looked at chest development as very complicated... not just to bench press and expect a great set of pecs. I've always mixed up incline/decline/flat, close/regular/wide grip, along with dumbbell incline/decline/flat and, of course, flies (sp?)

I've read recently that the decline bench press only utilizes about 5% of your chest muscles and puts unnecessary strain on your shoulders. Also, it claimed that the low, rectangular swooping pecs that serious lifters look for is a product of mass, not working your chest differently.

I've personally always liked decline presses of all variations. What do you say? Should I put this group of lifts out to pasture?

Thanks in advance!!!

The information regarding "5%" is totally wrong.

In fact, if any single exercise works your pecs the most, it's the decline press:

(from Cornacchia, et. al)

IEMG max motor-unit activation

Exercise/% EMG Muscle Stimulation

Pectoralis major:
Decline dumbbell bench press - 93
Decline bench press (Olympic bar) - 89
Push-ups between benches - 88
Flat dumbbell bench press - 87
Flat bench press (Olympic bar) - 85
Flat dumbbell flys - 84

The only reasons people DON'T use the decline press more is:

a. convenience-much easier to flat bench especially at home

b. overdevelopment of the lower pecs.

[hulkinout]

The decline is very beneficial, but don't rely on them too much. You could get those saggy boob pecs.

The only reasons people DON'T use the decline press more is:

a. convenience-much easier to flat bench especially at home

b. overdevelopment of the lower pecs.

If you have an adjustable decline, a shallower angle can help with the saggy pecs issue. I keep the angle about 20 degrees. Just that little bit takes my shoulders out of it very nicely, and doesn't adversely affect the appearance of my pecs. I found that when I used the fixed decline bench (which are fixed at 45), I start getting that saggy look after a few weeks.

[Pump Freak 86]

If you have an adjustable decline, a shallower angle can help with the saggy pecs issue. I keep the angle about 20 degrees. Just that little bit takes my shoulders out of it very nicely, and doesn't adversely affect the appearance of my pecs. I found that when I used the fixed decline bench (which are fixed at 45), I start getting that saggy look after a few weeks.

Yeah, that's an important bit of info. The decline at my uni's gym is too deep so I have to use them sparingly. I think the decline is so effective because there's a concentration of muscle fibers in the lower section as opposed to the upper side. Too much of a decline will stimulate all those fibers to an extreme degree that outnumber the fibers in other areas.

[gecko2424]

My point was flat bench isn't necessarily better or worse than any other chest exercise, so don't worry if it lags.

you cannot give advice until you post a vid of your pullups.

[hosler83]

I did decline db presses today, and I had it at around 30 degrees. I felt a great amount of muscle contraction throughout my whole chest. My tempo was about 2/1/2, and I made sure I got a good sqeeze up top. Not to mention I was doing 95 lb DBs.

[JohnnyDestroyer]

....Just do skull-crushers on the decline.

thats how I roll, then I whip out some curls in the squat-rack, pack it up, call it a day.

[hosler83]

....Just do skull-crushers on the decline.

thats how I roll, then I whip out some curls in the squat-rack, pack it up, call it a day.

what? why?

[Zensuji]

you cannot give advice until you post a vid of your pullups.

agree, kyo can only join in if its in regards to standing ab crunches.

[MuscleTroll]

close grip declines would be great for triceps.....triceps are worked better when the tension is coming from below the uppr body....i.e dips....&.declines.

[Dr Clay]

One study showed that decline DB presses work more of the pectoralis major fibers than any other exercise. This is likely due to the fact that the anterior delts end up doing less of the work, making the pecs do more. I recommend doing declines (esp DB) on a regular basis!