Decline bench presses yes or no?

[Gar23]

Should i waste my energy doing decline presses ? one of the guys at my gym said no but if u want do them every other time they make ur pec form a cup like a girl he said so what u guys think yes or no?

[cablespy]

i don't do them. don't wanna look like i got boobs.

[Steve526]

I've been lifting for almost 3 weeks and I have only declined 3times. I was surprised to find out it is much easier for me than incline, but I still just stick to flatbench and use other excercises for my chest generally.

[Brem2]

I don't think it will make your pec "form a cup like a girl", but personally I don't do decline all that often because i find it's hard on my shoulder.


Stick to flat bench and incline and you'll be fine.

[DemonInside]

i do decline and incline always

i don't have girly tits

but you guys can stick to your flat bench if ya want

[Mtguy8787]

I prefer dips to decline.

If you only ever did decline, that might look strange.
But seeing guys walking around with bigger tits than many girls is more strange.

[neworleans]

declines dont make you look like you have tits...anyway i dont do em. gives me a headache due to the blood flow going to my head

[m3ds]

Declines won't make your chest form boobs... it just works the lower part of your chest. It's good to work all three major portions of the chest (upper, mid, lower) so that it has balance...

[DemonInside]

also if you feel liek showing off go do some decline since most are stronger on there haha

[m3ds]

also if you feel liek showing off go do some decline since most are stronger on there haha

That's what everybody says but every time I get on decline I feel like if I push any harder my ears are going to pop, lol

[joosten]

yah lol i usuallydo about 65lbs3*10dumbbells but on decline i can do 75 lbs 3*8
so yah decline is alot easier for me i love it casue it makes ur chest look bigger 2

[Sensei Squat]

"I love doing Decline Bench Press" - Pamela Anderson

[Sheriff]

should one be able to do more weight or less weight on decline bench? compared to flat

[Grunger]

Sorry for another newbie question but is incline where you lift the bench where your back usually is up? On my own benchpress when i do that on the lowest possible incline my head just gets through the gap between the bench and the bar..

I think im missing something here...

[user5454]

Decline press works your middle and lower chest. I want that rounded look so I do declines from time to time. But I always do flat and incline.

[neworleans]

should one be able to do more weight or less weight on decline bench? compared to flat

most ppl do more as stated above by one of the othe posters

Sorry for another newbie question but is incline where you lift the bench where your back usually is up?

yes, its usually at a 30 degree angle sometimes 45

[Grunger]

And you just lift as normal?

[Anticrombie315]

^^ yep


I don't do decline, but when I did, I was pushing 20lbs more. I thought it was fun, and worked the pecs well, but my rec center doesn't have a decline, so I go without

[jackal_23]

Guys, bench presses, either decline, incline or flat work the pectoralis major, the bulk of muscle forming the chest, along with involvement of the smaller pectoralis minor. It doesnt isolate any portion of the chest. The whole muscle works in unison. And for me at least, it (decline bench press) seems rather severe on the shoulders, and encourages arching of the back, both which might lead to injuries down the road. And as sam and neworleans correctly pointed out, it can induce a rush of blood to the head area.

[Grunger]

Ive only tried a 45 Degree incline once but i find it had to stay still, you seem to slide a bit down the bench. plus when i rest the bar on the bench theres about 2cm inbetween my nose and the bar.

[mhschiefs97]

Should i waste my energy doing decline presses ? one of the guys at my gym said no but if u want do them every other time they make ur pec form a cup like a girl he said so what u guys think yes or no?

The guy at your gym is wrong. You can not control the shape of a muscle your genetics control that. It hits the lower portion of your pec's better then the upper portion, but it doesn't mean you are gonna grow tits.

That is like saying if all you do is decline exercises for chest your the upper part would stay flat and then once you get to the middle it rounds out. That would not happen so don't worry about it.

Decline bench is also one of the chest exercises you can do the most weight with so don't you think something you can do the most weight with is something that will make you grow the most so why not do the exercise?

[PanzeR-]

Declines won't make your chest form boobs... it just works the lower part of your chest. It's good to work all three major portions of the chest (upper, mid, lower) so that it has balance...

"pectoral" muscle is only divided in 2 portion, lower and upper.
I like to do declines now and then. You can use heavier weight doing declines so it's great when you want to get your wrists and shoulders used to a heavier load.

[user5454]

Guys, bench presses, either decline, incline or flat work the pectoralis major, the bulk of muscle forming the chest, along with involvement of the smaller pectoralis minor. It doesnt isolate any portion of the chest. The whole muscle works in unison. And for me at least, it (decline bench press) seems rather severe on the shoulders, and encourages arching of the back, both which might lead to injuries down the road. And as sam and neworleans correctly pointed out, it can induce a rush of blood to the head area.

If this were the case, we would all use one exercise per bodypart. Why do we do multiple exercises for the chest or shoulders or legs???? B/c different parts of the muscle are stressed. We also want to use a variety of exercises to exhaust as many muscle fibers as possible so that they adapt and hopefully we build more muscle.

So I ask you, do you just do flat benchpress for chest? Is that your whole chest workout?

[GordonTse]

flat and incline FTW!!

[mhschiefs97]

If this were the case, we would all use one exercise per bodypart. Why do we do multiple exercises for the chest or shoulders or legs???? B/c different parts of the muscle are stressed. We also want to use a variety of exercises to exhaust as many muscle fibers as possible so that they adapt and hopefully we build more muscle.

So I ask you, do you just do flat benchpress for chest? Is that your whole chest workout?

That is what you call Obsessive Compulsive training when you think you need to do every exercise possible to try and hit the muscle from every spot. You really don't have to focus on hitting a single spot of a muscle until you have been working out for a decent amount of time and have to bring up a weak bodypart for a competition.

[DomzyCuttin]

nah, id throw in elbows out dips if your worried.

[jackal_23]

Russian47D, I suppose the chest is different from other muscle groups. Take the legs for example. You have the quadriceps femoris (a group of 4 muscles that are involved in extension of the leg) which is worked thoroughly by exercises such as the squat and leg press for example. But the quadriceps femoris makes up only one third of the entire leg musculature, although they form the bulk of the muscle.

The hamstrings (biceps femoris and both the semitendinosus and semimembranosus) have to be worked with either stiff-leg deadlifts or even leg-curls (for those with injury prone lower backs). As for the calves, either the standing leg-curl or the seated leg-curl could be used. A number of exercises have to be used for the legs as there are a number of different muscle groups involved.

The chest, on the other hand, is made up mainly of pectoralis major and minor, which receive majority of the stress in any forms of bench presses or even dips. The shoulders and triceps receive stress as well, but we'll focus on the pecs alone for now. I guess isolating a particular section of these 2 muscle groups is highly unlikely.

I dont mean to say that certain exercises dont stress an area of the muscle more than others, only that its not possible to isolate specifically for example the lower part of the pec major alone with decline bench presses, and the upper part of pec major alone with incline bench presses. Performing either exercise will stress the entire musculature, but some areas slightly more than others. I agree that different chest exercises stress different parts of the pectoralis muscle slightly more other chest exercises, but overall, all parts of the pec major and minor are worked by any form of bench press or dips.

I dont think one could get only the lower part of pec major to grow if decline benches were performed, while the upper part remains the same size. To answer your question regarding my chest routine, I perform only flat bench presses and the incline variation, nothing more.

[SideFX]

Wow, so much misinformation on these boards... b|tch tits from decline bench rofl

[Grunger]

Wow, so much misinformation on these boards... b|tch tits from decline bench rofl

Its possible if you got your nipples pierced and hung the weight off them :P

[corple]

nothin wrong with decline...i personally havnet done them recently. been thinkin about throwin it in there every so often just to switch some things up.