Decline Bench Press

[Monty23]

Never done it before. I do a flat bench 165x5 and Incline 145x5. (sucks i know) How much (about) should I expect to decline bench press? Sorry for the dumb question.

[J--]

start with 165 to be safe.

decline is heavier than the normal bench, cause it puts the chest in a more advantageous position, as chest is designed for abduction, depression, and downward roation of the scapula, which decline does all 3 of to a point. flat just does abduction

but you still dont have the neural pattern down. 165 to start

[POR2GUE]

It's not a dumb question at all. I second what J-- said. Don't try any heavier to start than your flat. Form is everything, so maybe go even lighter till you get the feel of it. Keep your back arched and bring the shoulders back against eachother under you and get a nice squeeze at the top. These are very easy to tell if you are hitting it correctly,good luck.

[deeljay77]

i have heard that decline does nothing for your chest. any truth in that?

[VikingMan]

i have heard that decline does nothing for your chest. any truth in that?

If it does nothing for your chest, then which muscles are moving the weight?

[2uantuM]

I agree with the others here for starting weight.

I'd consider doing weighted dips over decline bench.

[jshacker2]

I agree with the others here for starting weight.

I'd consider doing weighted dips over decline bench.

i prefer declines for weight and dips for a good burnnnnn!!! IMO Like any exercise start with lightweight till you get used to the movement.

[baznguy]

i have heard that decline does nothing for your chest. any truth in that?

your chest is worked more on decline and less of the shoulders are worked. so you should be able to lift just a bit more than on flat bench

[PeteCraig]

Start with 10% More than your regular bench so ~180lbs