Just wondering why alot of members here always recommend dropping decline in favor of dips. Yet no one bats an eye at the flat bench being involved in most chest routines. There are various studies that have shown that the decline bench recruits more fibers in the pectorals than does the flat bench. Plus, you receive much less help from the front delts when doing the decline press. I always got much better results from the decline bench than I ever did from the flat bench.
My current chest routine:
Incline dumbell press
Decline barbell press
Incline cable flye or kettlebell flye
Weighted dips
Weighted pushups
Flat db bench (every other chest workout)
|
|
Results 1 to 30 of 183
Thread: Decline bench > Flat bench
-
08-15-2004, 02:51 PM #1Ghost Negger
- Join Date: Aug 2004
- Location: Texas, United States
- Age: 43
- Posts: 21,176
- Rep Power: 1374
Decline bench > Flat bench
Last edited by DiamondDelts; 08-15-2004 at 03:19 PM.
-
08-15-2004, 02:53 PM #2Motivator
- Join Date: May 2003
- Location: North Carolina, United States
- Age: 39
- Posts: 9,859
- Rep Power: 4941
I can't stand flat bench..
thena gain I'm not one to talk as my chest sucks and its my worst body part.. hell my legs are better then my chest now lol
Incline DB Press X4
Chest Dips X4
Tricep Work (some chest involved)
I'm actually REALLY considering switching to incline bb bench just for a week. And see how it goes. See how my chest feels from that..
but flat bench? Its an ego movement..The Iron never lies to you. You can walk outside and hear all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds. ~Henry Rollins
-
08-15-2004, 03:02 PM #3Ghost Negger
- Join Date: Aug 2004
- Location: Texas, United States
- Age: 43
- Posts: 21,176
- Rep Power: 1374
Yes sir, it is the very definition of a "ego" movementOriginally posted by ReSpAwN DeMoN
I can't stand flat bench..
thena gain I'm not one to talk as my chest sucks and its my worst body part.. hell my legs are better then my chest now lol
Incline DB Press X4
Chest Dips X4
Tricep Work (some chest involved)
I'm actually REALLY considering switching to incline bb bench just for a week. And see how it goes. See how my chest feels from that..
but flat bench? Its an ego movement..
-
08-15-2004, 03:08 PM #4Banned
- Join Date: Feb 2004
- Location: Calgary
- Posts: 11,961
- Rep Power: 0
i don't like flat bb, i do like flat db
-
-
08-15-2004, 03:12 PM #5Motivator
- Join Date: May 2003
- Location: North Carolina, United States
- Age: 39
- Posts: 9,859
- Rep Power: 4941
hyper I treid flat db... UNTIL I got in position and leaned back real quick and felt a snap in my back... that cuased me pains all over for like ever..
The Iron never lies to you. You can walk outside and hear all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds. ~Henry Rollins
-
08-15-2004, 03:17 PM #6Ghost Negger
- Join Date: Aug 2004
- Location: Texas, United States
- Age: 43
- Posts: 21,176
- Rep Power: 1374
Flat db is good. I usually include at the end of my routine for overall mass in the pecs. But I still believe decline barbell is the best pressing movement for the pecs. Decline dumbell is just as good but it is too much of a bitch getting them into position.Originally posted by hyp3r3xt3nsion
i don't like flat bb, i do like flat db
-
08-15-2004, 03:59 PM #7Registered User
- Join Date: Apr 2003
- Location: Canada
- Age: 38
- Posts: 107
- Rep Power: 0
Not to mention there seems to be more accident with flat bench. Pec tear, shoulder injuries etc.
-
08-15-2004, 05:21 PM #8Banned
- Join Date: Feb 2004
- Location: Calgary
- Posts: 11,961
- Rep Power: 0
^Originally posted by SuperWeirdo
Not to mention there seems to be more accident with flat bench. Pec tear, shoulder injuries etc.
-
-
08-15-2004, 05:21 PM #9Ghost Negger
- Join Date: Aug 2004
- Location: Texas, United States
- Age: 43
- Posts: 21,176
- Rep Power: 1374
Exactly. Decline bench is just better all around than the flat bench yet the flat barbell bench seems to continue to be the most popular pressing movement in most gyms. I just don't see why.Originally posted by SuperWeirdo
Not to mention there seems to be more accident with flat bench. Pec tear, shoulder injuries etc.
-
08-15-2004, 05:41 PM #10Laying the Smackdown.
- Join Date: Mar 2002
- Posts: 3,815
- Rep Power: 3591
FOR CHEST:
-decline > flat
-dips > decline
-cable flyes > *neg reds on sight crew
-
08-15-2004, 05:44 PM #11Motivator
- Join Date: May 2003
- Location: North Carolina, United States
- Age: 39
- Posts: 9,859
- Rep Power: 4941
lol what the hell? I was actually agreeing with you until that last line... what a teaseOriginally posted by Rocky_Maivia
FOR CHEST:
-decline > flat
-dips > decline
-cable flyes > *
The Iron never lies to you. You can walk outside and hear all kinds of talk, get told that you're a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds. ~Henry Rollins
-
08-15-2004, 05:58 PM #12Ghost Negger
- Join Date: Aug 2004
- Location: Texas, United States
- Age: 43
- Posts: 21,176
- Rep Power: 1374
Once again Rocky, we agree. I am just saying of all the unnecessary exercises that can be deleted from chest day, flat barbell bench should be #1. Decline bench may not be as good as dips. But it is a worthy mass maker that should be included in any chest workout.Originally posted by Rocky_Maivia
FOR CHEST:
-decline > flat
-dips > decline
-cable flyes > *
-
-
08-15-2004, 06:07 PM #13Laying the Smackdown.
- Join Date: Mar 2002
- Posts: 3,815
- Rep Power: 3591
neg reds on sight crew
-
08-15-2004, 10:49 PM #14Registered User
- Join Date: Feb 2004
- Location: phoenix,az
- Age: 42
- Posts: 879
- Rep Power: 346
What are you guys talking about.
Flat bench
incline
dips
those are the best excersises for gaining mass.my pic
[url]http://img.photobucket.com/albums/v416/sickceli/start2years.jpg[/url]
-
08-15-2004, 11:31 PM #15Registered User
- Join Date: May 2004
- Location: Melbourne
- Age: 50
- Posts: 952
- Rep Power: 246
Originally posted by X-EVIL-X
What are you guys talking about.
Flat bench
incline
dips
those are the best excersises for gaining mass.
^
KISS works for me
-
08-15-2004, 11:43 PM #16Less internet, more gym
- Join Date: Mar 2003
- Location: Ripon, California, United States
- Age: 41
- Posts: 2,116
- Rep Power: 2787
and last week everyone was critisizing decline...
seriously this forum needs to make up its damn mind on this stuff half the time...
-
-
08-15-2004, 11:50 PM #17Registered User
- Join Date: May 2004
- Location: Melbourne
- Age: 50
- Posts: 952
- Rep Power: 246
Originally posted by DontRevMe
and last week everyone was critisizing decline...
seriously this forum needs to make up its damn mind on this stuff half the time...
where's the fun in that?
-
08-16-2004, 01:46 AM #18Laying the Smackdown.
- Join Date: Mar 2002
- Posts: 3,815
- Rep Power: 3591
It all started with a comment Henry made about it being dangerous on the RC. Naturally hyp3r agreed with him and made about 300 posts that week on the topic.Originally posted by DontRevMe
and last week everyone was critisizing decline...
I dont see how it is so dangerous. More people get injured doing Flat than Decline.neg reds on sight crew
-
08-16-2004, 02:15 AM #19Less internet, more gym
- Join Date: Mar 2003
- Location: Ripon, California, United States
- Age: 41
- Posts: 2,116
- Rep Power: 2787
seems like ALOT of the routines on this forum are bandwagonish..
-
08-16-2004, 04:18 AM #20Yep, vegetarian.
- Join Date: Mar 2004
- Location: Melbourne - Australia
- Age: 40
- Posts: 14,485
- Rep Power: 1776
just do what works for you
My journal http://forum.bodybuilding.com/showthread.php?t=5662511
-
-
08-16-2004, 05:27 AM #21Ghost Negger
- Join Date: Aug 2004
- Location: Texas, United States
- Age: 43
- Posts: 21,176
- Rep Power: 1374
Uh, no.Originally posted by X-EVIL-X
What are you guys talking about.
Flat bench
incline
dips
those are the best excersises for gaining mass.
-
08-16-2004, 05:29 AM #22Ghost Negger
- Join Date: Aug 2004
- Location: Texas, United States
- Age: 43
- Posts: 21,176
- Rep Power: 1374
I have never criticized the decline here. The "ego" press(flat bench) is what I hate. It is the only exercise I know where someone can be moving 300 pounds and stil have a semi-flat chest.Originally posted by DontRevMe
and last week everyone was critisizing decline...
seriously this forum needs to make up its damn mind on this stuff half the time...
-
08-16-2004, 05:44 AM #23Ghost Negger
- Join Date: Aug 2004
- Location: Texas, United States
- Age: 43
- Posts: 21,176
- Rep Power: 1374
?????????????Originally posted by DontRevMe
seems like ALOT of the routines on this forum are bandwagonish..
-
08-16-2004, 05:49 AM #24Banned
- Join Date: May 2004
- Location: ********.com/forums
- Age: 23
- Posts: 6,568
- Rep Power: 0
It is simply do to the fact BP is one of the most done exercises. As stated its an ego thing.Originally posted by SuperWeirdo
Not to mention there seems to be more accident with flat bench. Pec tear, shoulder injuries etc.
Hyp?
what your not going to talk to us about how decline is rough on RC's? ..DOH .....haha I am thinking of getting back into BP again I dropped it nearly 2 months ago now.
-
-
08-16-2004, 07:42 AM #25Supadupaparatrooper
- Join Date: Nov 2001
- Location: Philadelphia
- Posts: 816
- Rep Power: 2131
People get injured using too much weight+poor form, no matter what the exercise is IMO.Originally posted by Rocky_Maivia
It all started with a comment Henry made about it being dangerous on the RC. Naturally hyp3r agreed with him and made about 300 posts that week on the topic.
I dont see how it is so dangerous. More people get injured doing Flat than Decline.
-
08-16-2004, 07:53 AM #26Laying the Smackdown.
- Join Date: Mar 2002
- Posts: 3,815
- Rep Power: 3591
True
neg reds on sight crew
-
08-16-2004, 08:03 AM #27Supadupaparatrooper
- Join Date: Nov 2001
- Location: Philadelphia
- Posts: 816
- Rep Power: 2131
Re: Decline bench > Flat bench
I use pretty much everything you listed to some degree, except decline. I simply don't like being in the decline position, it's uncomfortable for me.Originally posted by DiamondDelts
Just wondering why alot of members here always recommend dropping decline in favor of dips. Yet no one bats an eye at the flat bench being involved in most chest routines. There are various studies that have shown that the decline bench recruits more fibers in the pectorals than does the flat bench. Plus, you receive much less help from the front delts when doing the decline press. I always got much better results from the decline bench than I ever did from the flat bench.
My current chest routine:
Incline dumbell press
Decline barbell press
Incline cable flye or kettlebell flye
Weighted dips
Weighted pushups
Flat db bench (every other chest workout)
Flat BB has always been good to me. Back when my work schedule was more brutal, I still made gains doing just 3-4 sets of flat BB for chest a week (I'm not a low volume guy).
-
08-16-2004, 09:35 AM #28Banned
- Join Date: Feb 2004
- Location: Calgary
- Posts: 11,961
- Rep Power: 0
lots of people also do inclines. lots of people also do db curls. fact is, flat bb bench seems to cause the most pec tears, shoulder injuries, etc..Originally posted by DanMc
It is simply do to the fact BP is one of the most done exercises. As stated its an ego thing.
Hyp?
what your not going to talk to us about how decline is rough on RC's? ..DOH .....haha I am thinking of getting back into BP again I dropped it nearly 2 months ago now.
compare # of people injured on flat to that of flat db and incline db and inclne bb totalled up, and flat bb is probably still greater.
-
-
08-16-2004, 01:28 PM #29Ghost Negger
- Join Date: Aug 2004
- Location: Texas, United States
- Age: 43
- Posts: 21,176
- Rep Power: 1374
I agree. Flat barbell is just not worth it for most.Originally posted by hyp3r3xt3nsion
lots of people also do inclines. lots of people also do db curls. fact is, flat bb bench seems to cause the most pec tears, shoulder injuries, etc..
compare # of people injured on flat to that of flat db and incline db and inclne bb totalled up, and flat bb is probably still greater.
-
08-16-2004, 03:42 PM #3012 to go!
- Join Date: Dec 2003
- Location: San Jo'
- Posts: 2,022
- Rep Power: 533
^Originally posted by DontRevMe
seriously this forum needs to make up its damn mind on this stuff half the time...
^^Originally posted by ed073
where's the fun in that?
Yup.. agreed. I had shoulder probs up to the time of stopping BB and doing DB.Originally posted by Rocky_Maivia
I dont see how it is so dangerous. More people get injured doing Flat than Decline.
I love decline.http://www.exrx.net/Lists/Directory.html
-ohashi
Bookmarks