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  1. #1
    [300 Spartan Crew] Jake_L's Avatar
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    Decline Bench Press Substitute

    I don't have a decline bench at my gym, so is there a good substitute for the decline bench press?
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    Registered User djansen's Avatar
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    Originally Posted by Jake_L View Post
    I don't have a decline bench at my gym, so is there a good substitute for the decline bench press?
    bar dips, or flat bench with a high arch in your back (powerlifter style).
    “You never won’t know what you can’t achieve until you don’t achieve it.”
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    Registered User liquid_silver's Avatar
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    thats strange that your gym dosent have a decline
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    dips
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    Registered User Daywalker75's Avatar
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    My gym doesnt have a decline either...just stick an aerobics step underneath one end of a bench and there is yr decline. A couple of 45 pound plates works great also. This works great if yr using dumbells or the smith.


    http://www.argos.co.uk/webapp/wcs/st...+&jsparm=false
    Some of these steps adjust so you can flip them out if you want a higher decline
    Last edited by Daywalker75; 04-07-2010 at 04:58 PM.
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    Registered User _Jordo's Avatar
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    Dips/High to low cable crossovers.
    Also as above, stick something under one end, it's what I had to do when I thought I needed to decline bench...
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    dips dips dips
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    Unknown sabonis224's Avatar
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    for someone 13 and 110 lbs, you don't need decline at all. just work on doing flat and incline to build your strength. if you have a dip stand, do them too.
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    Squats traps to grass Defiant1's Avatar
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    Originally Posted by sabonis224 View Post
    for someone 13 and 110 lbs, you don't need decline at all. just work on doing flat and incline to build your strength. if you have a dip stand, do them too.
    Doesn't make sense.

    This is what I read:

    "For someone 13 and 110lbs, you don't need to do what is often the most productive pec exercise in terms of sheer size, angle C, just work on angle A and B. if you have a dip stand, you should work on angle C though."

    ?

    I agree that a decline is not necessary if not available. And that dips are a good substitute. I just don't get your reasoning
    Last edited by Defiant1; 04-08-2010 at 08:51 AM.
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    Registered User Here_2_Help's Avatar
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    Originally Posted by Jake_L View Post
    I don't have a decline bench at my gym, so is there a good substitute for the decline bench press?
    Decline bench really is not necessary. Just focus on heavy flat bench at your stage, and maybe incline.

    EAT! focus on getting in enough calories (shoot for 3,500 a day), and hit the gym hard, get enough sleep, make sure you get a good post-workout shake. You'll put on slabs of muscle in no time bro.
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  11. #11
    Registered User Limp Wristed's Avatar
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    make sure to lean into your dips otherwise its going to focus on your triceps
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