Is this normal? I'm doing 5x5 right now with 225 on decline but struggling with getting past 205 with flat bench. I've got a few shoulder problems, but would this be because of a weaker upper chest than lower?
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Thread: Decline benching more than flat?
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11-09-2012, 07:20 AM #1
Decline benching more than flat?
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11-09-2012, 07:36 AM #2
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its normal for most people. when my max bench on flat was 315x5 my max on decline was 365x3, my workout partners stats look simialr as well. i cant remember why exactly, hopefully someone on here will know the science. what i do know is its a smaller distance to your chest on the way down, so imagine stopping the bar 3-4 from your chest on flat, the hardest part of the push is shortened. this is the same reason bodybuilders arch their back so much on heavy lifts, its to create a type of decline bench.
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11-09-2012, 07:39 AM #3
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11-09-2012, 09:16 AM #4
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11-09-2012, 09:18 AM #5
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11-09-2012, 09:31 AM #6
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11-09-2012, 09:41 AM #7
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11-09-2012, 09:07 PM #8
Thanks guys, just wanted to confirm. I recently started training lower chest with decline and my lifts have gone up a lot. I was just confused because I see a lot of *******s at the gym doing less on decline than flat.
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11-09-2012, 10:59 PM #9
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11-09-2012, 11:28 PM #10
Decline is very useful especially since it takes front delts out more.also great for deep stretch on lower pecs. Shorter ROM does NOT mean its a poser lift for ego.do your research.
Edit: and why are you comparing decline bench with half squats? Do you also believe chest dips should be avoided too? BC they're practically the same ROM as decline bench.Last edited by sharpieblet; 11-09-2012 at 11:33 PM.
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11-10-2012, 12:14 AM #11
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11-10-2012, 12:24 AM #12
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11-10-2012, 01:37 AM #13
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11-10-2012, 07:27 AM #14
it's a shorter press and is easier to do, in the same sense that a half squat is easier to do than a full squat. work = weight x distance. dips are a completely different exercise than bench/decline, so that's an unfair comparison.
i do believe it's a poser lift. maybe you don't and that's your opinion. i have mine
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11-10-2012, 07:45 AM #15
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11-10-2012, 08:03 AM #16
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11-10-2012, 08:25 AM #17
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11-10-2012, 10:47 AM #18
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Could be due to the fact that it eliminates most of the shoulder and incorporates more triceps. When you flat bench press you can press only as much as your shoulders will allow you. So yeah its normal. Also as its been pointed out, the distance is smaller.
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11-10-2012, 10:54 AM #19
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11-10-2012, 10:57 AM #20
Absolutely normal. Btw, wouldn't the power in the motion be technically easier too than say flat or incline since the theory works with every other lift being the more distal you are from the center of the body, the more difficult the full motion (shoulder flies, closer dips vs wide range with same depth, etc.) ?Personally dropped decline for weighted dips cause feel like they hit more and my goal is to "in n' out, beat to ****" lol...
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11-10-2012, 11:00 AM #21
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Decline is much easier on the shoulder joint...flat on the other hand is terrible if you are not built for it.
No decline will not give you droopy pecs...there is no lower pec. Look at the chest's anatomy.
If flat hurts your shoulder, try using DB's so you are not "locked in" to a set position, or keep up with the decline. It is the most effective chest exercise in terms of activating the most muscle fibers in the chestType 1 Diabetic - Since age 15
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11-10-2012, 11:24 AM #22
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11-10-2012, 11:29 AM #23
Yes there is. Try doing only decline for 6 months and see if the appearance of you chest doesn't change. bodybuilding is not anatomy.
It is the most effective chest exercise in terms of activating the most muscle fibers in the chest
The real reason why decline is easier is because most of the pectoralis fibers work/contract in the "best"/strongest/straightest line. In simple terms, it is because of the angle, not the ROM.bb.com, a place that turned Deadlift into a forearm isolation exercise
and a place where 99% of 21 year olds have bad back and knees.
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