Reply
Results 1 to 9 of 9
  1. #1
    Registered User Ondle's Avatar
    Join Date: Aug 2011
    Age: 29
    Posts: 3,389
    Rep Power: 6159
    Ondle is a name known to all. (+5000) Ondle is a name known to all. (+5000) Ondle is a name known to all. (+5000) Ondle is a name known to all. (+5000) Ondle is a name known to all. (+5000) Ondle is a name known to all. (+5000) Ondle is a name known to all. (+5000) Ondle is a name known to all. (+5000) Ondle is a name known to all. (+5000) Ondle is a name known to all. (+5000) Ondle is a name known to all. (+5000)
    Ondle is offline

    What do you think about decline bench ?

    Been doing decline bench as a main movement for my chest the last couple of weeks and I really like it. The form feels easier I’d say and I can go significantly heavier. I hit 250x5 my last workout my best flat bench for reference was 270x1 or 250x2. The initial reason I started doing this was Dorian Yates recommends it and I read an article that said decline is the best movement for overall chest development.

    Wanted some thoughts on what you guys think. Has anyone swapped to decline and noticed good gains from it?


    Article for reference: https://suppversity.blogspot.com/201...culus.html?m=1
    Reply With Quote

  2. #2
    Registered User BeginnerGainz's Avatar
    Join Date: Sep 2019
    Age: 51
    Posts: 6,748
    Rep Power: 40541
    BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000)
    BeginnerGainz is offline
    I could never get a feel for it, but a lot of pros speak highly about it such as Dorian Yates as you mentioned and also Doug Brignole as well.

    It is great for emphasizing those lower chest fibers especially if dips aren’t a good option based on how you’re out together. (Incline pushups could be used to target those fibers as well)

    I feel like decline barbell bench and incline DB bench for as wide a grip as you can stand, plus either pec deck or high-to-low cable crossovers, would have your chest development covered very well.
    Age: 29

    "If I have seen further than others, it is by standing upon the shoulders of giants"
    -Sir Isaac Newton
    Reply With Quote

  3. #3
    Registered User Ondle's Avatar
    Join Date: Aug 2011
    Age: 29
    Posts: 3,389
    Rep Power: 6159
    Ondle is a name known to all. (+5000) Ondle is a name known to all. (+5000) Ondle is a name known to all. (+5000) Ondle is a name known to all. (+5000) Ondle is a name known to all. (+5000) Ondle is a name known to all. (+5000) Ondle is a name known to all. (+5000) Ondle is a name known to all. (+5000) Ondle is a name known to all. (+5000) Ondle is a name known to all. (+5000) Ondle is a name known to all. (+5000)
    Ondle is offline
    Originally Posted by BeginnerGainz View Post
    I could never get a feel for it, but a lot of pros speak highly about it such as Dorian Yates as you mentioned and also Doug Brignole as well.

    It is great for emphasizing those lower chest fibers especially if dips aren’t a good option based on how you’re out together. (Incline pushups could be used to target those fibers as well)

    I feel like decline barbell bench and incline DB bench for as wide a grip as you can stand, plus either pec deck or high-to-low cable crossovers, would have your chest development covered very well.
    It clicks for me for whatever reason. I can’t say the same for incline barbell for example, but incline db feels good. I also do close grip bench on my other upper day and that’s another one that really clicks with me..regular bench feels a bit odd. Guess I’ll stick with it and see what happens for now. Will prob add a fly exercise in like you said.
    Reply With Quote

  4. #4
    Registered User GrumpyLumpy's Avatar
    Join Date: May 2021
    Age: 51
    Posts: 22
    Rep Power: 0
    GrumpyLumpy has a spectacular aura about. (+250) GrumpyLumpy has a spectacular aura about. (+250) GrumpyLumpy has a spectacular aura about. (+250) GrumpyLumpy has a spectacular aura about. (+250) GrumpyLumpy has a spectacular aura about. (+250) GrumpyLumpy has a spectacular aura about. (+250) GrumpyLumpy has a spectacular aura about. (+250) GrumpyLumpy has a spectacular aura about. (+250) GrumpyLumpy has a spectacular aura about. (+250) GrumpyLumpy has a spectacular aura about. (+250) GrumpyLumpy has a spectacular aura about. (+250)
    GrumpyLumpy is offline
    I've decline benched instead of flat for years now because it's easy on my shoulders.
    Reply With Quote

  5. #5
    on probation weiss1967's Avatar
    Join Date: Jun 2007
    Location: New Westminster, BC, Canada
    Posts: 2,128
    Rep Power: 13991
    weiss1967 is a splendid one to behold. (+10000) weiss1967 is a splendid one to behold. (+10000) weiss1967 is a splendid one to behold. (+10000) weiss1967 is a splendid one to behold. (+10000) weiss1967 is a splendid one to behold. (+10000) weiss1967 is a splendid one to behold. (+10000) weiss1967 is a splendid one to behold. (+10000) weiss1967 is a splendid one to behold. (+10000) weiss1967 is a splendid one to behold. (+10000) weiss1967 is a splendid one to behold. (+10000) weiss1967 is a splendid one to behold. (+10000)
    weiss1967 is offline
    Lately, I try steering clear of moves that feel easy or natural. Its a trap, ego lifting. Like BG, I don't feel the decline bech, numbers high, no pump. So why bother.
    Reply With Quote

  6. #6
    Registered User Vaarun1's Avatar
    Join Date: Jul 2021
    Age: 51
    Posts: 1
    Rep Power: 0
    Vaarun1 is on a distinguished road. (+10)
    Vaarun1 is offline
    In a decline bench press, the bench is set to 15 to 30 degrees on a decline. This angle places your upper body on a downward slope, which activates the lower pectoral muscles as you push weights away from your body. When part of a complete chest routine, decline bench presses can help your pecs look more defined.
    Reply With Quote

  7. #7
    Registered User TheShadowMan's Avatar
    Join Date: Jul 2014
    Posts: 2,599
    Rep Power: 18612
    TheShadowMan is a splendid one to behold. (+10000) TheShadowMan is a splendid one to behold. (+10000) TheShadowMan is a splendid one to behold. (+10000) TheShadowMan is a splendid one to behold. (+10000) TheShadowMan is a splendid one to behold. (+10000) TheShadowMan is a splendid one to behold. (+10000) TheShadowMan is a splendid one to behold. (+10000) TheShadowMan is a splendid one to behold. (+10000) TheShadowMan is a splendid one to behold. (+10000) TheShadowMan is a splendid one to behold. (+10000) TheShadowMan is a splendid one to behold. (+10000)
    TheShadowMan is offline
    I never really liked the feel of decline, and it's weird to get into, I think I actually get headaches from the position. I tend to feel my chest much more with weighted dips, so for lower chest I generally use those and reverse grip bench for the upper.
    Back to basics full body routine: https://pastebin.com/5BgKgrMv

    Training journal: https://forum.bodybuilding.com/showthread.php?t=178059671&p=1598034261#post1598034261
    Reply With Quote

  8. #8
    Registered User TheResistance's Avatar
    Join Date: Apr 2010
    Age: 54
    Posts: 495
    Rep Power: 726
    TheResistance is a jewel in the rough. (+500) TheResistance is a jewel in the rough. (+500) TheResistance is a jewel in the rough. (+500) TheResistance is a jewel in the rough. (+500) TheResistance is a jewel in the rough. (+500) TheResistance is a jewel in the rough. (+500) TheResistance is a jewel in the rough. (+500) TheResistance is a jewel in the rough. (+500) TheResistance is a jewel in the rough. (+500) TheResistance is a jewel in the rough. (+500) TheResistance is a jewel in the rough. (+500)
    TheResistance is offline
    Just doing Hammer Strength Decline and Push-up variations as my main chest moves.

    Shoulders feel great.
    Reply With Quote

  9. #9
    Registered User EliKoehn's Avatar
    Join Date: Aug 2019
    Age: 51
    Posts: 2,400
    Rep Power: 10633
    EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000) EliKoehn is a splendid one to behold. (+10000)
    EliKoehn is online now
    Ironically, I think it is actually a great upper chest exercise due to the high loading of the ecentric stimulus.

    I am a fan of it as an approach to break a plateau on the flat bench (and it has worked well for that purpose in my case), but wouldn't personally utilize it as a main pressing movement. That's just preferential though, as it surely does one no harm if that's what they want to do.

    I'd agree about combining it with some kind of incline press if you're going to avoid the flat though.
    Bench: 320
    Squat: 375
    Deadlift: 495

    "... But always, there remained, the discipline of steel!"
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts