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  1. #1
    Forever bulking devearoux's Avatar
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    Is decline bench press necessary?

    Hi,

    Currently my chest schedule is

    3 sets each

    Flat bench press
    Flat dumbbell flies
    Inclined dumbbell press
    Inclined dumbbell flies

    Is it necessary to include declined press?
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  2. #2
    Form>Weight DYTrainer's Avatar
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    Flat bench is notorious for causing injuries, especially in the shoulders. Decline bench really takes the stress off the shoulders and puts it on the peck. I would try it for yourself, and you might be surprised.
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    Forever bulking devearoux's Avatar
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    So my current schedule sounds fine? Should I alter it in any way?

    Thanks
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    Originally Posted by DYTrainer View Post
    Flat bench is notorious for causing injuries, especially in the shoulders. Decline bench really takes the stress off the shoulders and puts it on the peck. I would try it for yourself, and you might be surprised.
    if you've got bad form, or try to go way too heavy, or dont warm up.

    i used to get shoulder pain (had decreased ROM even when not exercising), prob from poor bench form combined with throwing a softball lots. I've cleaned up my form and warm up more, my shoulder feels fine when i bench now, and in general.
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    Registered User im2manly's Avatar
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    Originally Posted by devearoux View Post
    So my current schedule sounds fine? Should I alter it in any way?

    Thanks
    My own personal preference:

    BB Bench
    DB Incline
    Flyes
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    Encyclochuzzle chazzy1864's Avatar
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    Originally Posted by im2manly View Post
    No.
    Originally Posted by DYTrainer View Post
    Flat bench is notorious for causing injuries, especially in the shoulders. Decline bench really takes the stress off the shoulders and puts it on the peck. I would try it for yourself, and you might be surprised.
    ^ These.

    Originally Posted by devearoux View Post
    So my current schedule sounds fine? Should I alter it in any way?

    Thanks
    I'd suggest trying out decline, you might like it. You mgiht hate it. If you have no issues with flat and enjoy it, keep doing it. Flat and decline emphasize the same area.
    Your schedule is fine, alter it if you want to.
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  7. #7
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    Originally Posted by im2manly View Post
    My own personal preference:

    BB Bench
    DB Incline
    Flyes
    this is what i do, i normally then do dips, which i did as a decline replacement, but i think im going to go back to decline press.
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    Decline puts your shoulders in a more natural position then flat benching and for many people engages the pecs more. I rarely do flat benching anymore. I stick to shallow incline (15-30 degrees) benching and decline benching. Give it a try, see how you respond to it.
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    Forever bulking devearoux's Avatar
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    Actually I have no problem with flat bench press. But I just wanted to know if declined bench press is necessary for overall development of pecs. So I guess I have found my answer. I'll stick with the current schedule. Will alter it after 1 month. Thanks guys. You are a big help.
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  10. #10
    Super Saiyan Genetics genetics 83's Avatar
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    I like doing Guillotine press or incline db, cable flyes, flat bench db
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  11. #11
    Banned BackMask's Avatar
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    • 4 sets of incline dumbbell press
    • 3 sets of incline flies
    • 3 sets of dumbbell press
    • 3 sets of decline bench press

    Adding weight each set and decreasing the reps.
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  12. #12
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    You've pretty much got you answer but heres my workout if that benefits you at all:
    Incline DB press 12-10-8-6
    Flat bench BB 4x6
    Decline BB 15-12-9-6
    Cable flys 3 sets
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  13. #13
    Registered User jonathanhef's Avatar
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    Dorian Yates is of the opinion that Decline BB press is the most effective chest exercise (blood and guts chest/bicep tutorial).

    Everyone is different.... but if I guy like that says it is the best, I think the question of whether it's "necessary" or not is foolish. Beneficial, yes. Necessary? Well.... that depends on your goals.

    Bottom line: definitely worth giving it a shot and seeing what it does for you.
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  14. #14
    Form>Weight DYTrainer's Avatar
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    And on the upside since the gyms are especially crowded this time of year, the decline press will usually be open about 99% of the time, unlike its' flat counterpart.
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    you don't have to do decline.

    but why wouldn't you?


    i for one like variety in my routine so i like throwing in things like decline bench every now and then.
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