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View Full Version : decline bench for RAW bench strength?



JSully
08-12-2009, 10:39 AM
I only compete RAW and my bench is super-lacking, but it's coming up slowly.

Anyways, after my DE bench last night I decided to give some decline BB a shot since it's been about 5-6 years sicne I did it. Man, I forgot how much it takes out of you. Unable to use my lats or legs, it was pretty much strictly a pec/tricep exercise. Hell, I couldn't even throw any delts into it to get the bar going.

I'm wondering if supplementing with this every/every other week would help with RAW bench strength?

comments/suggestions..

gracias..

Travis Bell
08-12-2009, 10:41 AM
it's not going to have a lot of carryover to your raw bench.

Decline is an exercise that is very hard on the rotators.

You'd be better off using floor press as an accessory exercise.

vdizenzo
08-12-2009, 10:43 AM
I agree with Trav 1,000,000 %

JSully
08-12-2009, 10:52 AM
duly noted, thanks guys..

Normally, I do floor presses on my heavy bench/tricep days.. would it be better to hit floor presses on DE day and maybe board presses on heavy bench/tricep days?

mchicia1
08-12-2009, 11:43 AM
Incline or military press will have more carry over to your bench then decline...Decline is just an easier version of flat bench IMO.

slashkills
08-12-2009, 04:00 PM
duly noted, thanks guys..

Normally, I do floor presses on my heavy bench/tricep days.. would it be better to hit floor presses on DE day and maybe board presses on heavy bench/tricep days?


what does your current routine look like? is it westside?
i would say rotate floor press, board work, and flat bench on your ME Bench days as your main exercise. maybe do one exercise every week or two then switch.

Travis Bell
08-12-2009, 04:03 PM
what does your current routine look like? is it westside?
i would say rotate floor press, board work, and flat bench on your ME Bench days as your main exercise. maybe do one exercise every week or two then switch.

Floor press is an excellent accessory exercise, as are boards when used properly.

Travis Bell
08-12-2009, 04:04 PM
duly noted, thanks guys..

Normally, I do floor presses on my heavy bench/tricep days.. would it be better to hit floor presses on DE day and maybe board presses on heavy bench/tricep days?

It kinda depends on where you're missing in the bench.

If you want to do that though, floor press for sets of 10 is what I do on my DE day (read my log if you need further information) and I would do like sets of 5 on 2brd or maybe a 3brd on your ME day.

JSully
08-12-2009, 04:50 PM
what does your current routine look like? is it westside?
i would say rotate floor press, board work, and flat bench on your ME Bench days as your main exercise. maybe do one exercise every week or two then switch.
weeks 1-3
day1- DE bench + front&side delts
day2- DE lower + heavy accessory (GMs, SLDL)
day3- lats + rear delts + traps
day4- 5/3/1 bench + military press + arms
day5- 5/3/1 squat + ME pull variation + lower accessory

weeks 4-6
day1- DE bench + front&side delts
day2- DE lower + heavy accessory (GMs, SLDL)
day3- lats + rear delts + traps
day4- ME bench variation + military press + arms
day5- 5/3/1 deads + ME squat variation + lower accessory

week 7 = deload, an entire week out of the gym

on my DE bench day I normally do 7-9 sets of accessory chest, db incline, incline bb, hammerstrength presses, etc..

for arms, i've been hitting floor presses, jm presses and CGBP alot.. so by doing floor presses on DE day that would let me get in some 3boards on MEbench/arm day..

kind of a fux0rd routine, but I'm giving it a shot for a 6 week rotation. I was doing strictly DE/ME benching and I hadn't improved for almost 12 weeks so I'm mixing things up a bit and now I'm seeing some advancements..


It kinda depends on where you're missing in the bench.

If you want to do that though, floor press for sets of 10 is what I do on my DE day (read my log if you need further information) and I would do like sets of 5 on 2brd or maybe a 3brd on your ME day.
I'm pretty strong off my chest, I normally stall right around where a floor press would begin..

thanks for your help guys!!

blownby
08-13-2009, 09:03 AM
What about decline close grip for Tri's......good excersise for this or just hard for shoulders as well?

Travis Bell
08-13-2009, 09:08 AM
decline anything = bad (at least in reference to benching)

slashkills
08-13-2009, 10:08 AM
weeks 1-3
day1- DE bench + front&side delts
day2- DE lower + heavy accessory (GMs, SLDL)
day3- lats + rear delts + traps
day4- 5/3/1 bench + military press + arms
day5- 5/3/1 squat + ME pull variation + lower accessory

weeks 4-6
day1- DE bench + front&side delts
day2- DE lower + heavy accessory (GMs, SLDL)
day3- lats + rear delts + traps
day4- ME bench variation + military press + arms
day5- 5/3/1 deads + ME squat variation + lower accessory

week 7 = deload, an entire week out of the gym

on my DE bench day I normally do 7-9 sets of accessory chest, db incline, incline bb, hammerstrength presses, etc..

for arms, i've been hitting floor presses, jm presses and CGBP alot.. so by doing floor presses on DE day that would let me get in some 3boards on MEbench/arm day..

kind of a fux0rd routine, but I'm giving it a shot for a 6 week rotation. I was doing strictly DE/ME benching and I hadn't improved for almost 12 weeks so I'm mixing things up a bit and now I'm seeing some advancements..


I'm pretty strong off my chest, I normally stall right around where a floor press would begin..

thanks for your help guys!!

Looks like a solid routine. If your missing a few inches off your chest try using 2-3boards as your ME movement every now and then or as an accessory movement on your heavy bench days. If its and accessory movement keep it in the 8-12 rep range. I prefer using boards as a ME movement though because i feel like i see quicker results from it.

Hazerboy
08-13-2009, 12:24 PM
decline anything = bad (at least in reference to benching)


Why is this? Its not that I don't believe you, its just that if I tell this to someone else, they're going to want an explanation.

blownby
08-13-2009, 12:32 PM
decline anything = bad (at least in reference to benching)


ditto above.....is it just because the added strain on shoulders?

KoSh
08-13-2009, 12:44 PM
My guess is that Travis is referring to it's carryover to the raw bench press. Decline presses of any sort don't have much carry over to the normal flat bench...

JSully
08-13-2009, 01:04 PM
thanks for the great info..

Travis Bell
08-13-2009, 01:15 PM
Why is this? Its not that I don't believe you, its just that if I tell this to someone else, they're going to want an explanation.

Quotes below nailed it.


ditto above.....is it just because the added strain on shoulders?


My guess is that Travis is referring to it's carryover to the raw bench press. Decline presses of any sort don't have much carry over to the normal flat bench...

But mostly because of it's abuse to the shoulders. Sometimes people will enjoy doing a particular exercise simply because they enjoy it, which is fine, but in this case it'll end up hurting your rotators badly. Kosh is correct though it doesn't have much if any carryover to your raw bench

Brian C
08-13-2009, 03:15 PM
Quotes below nailed it.





But mostly because of it's abuse to the shoulders. Sometimes people will enjoy doing a particular exercise simply because they enjoy it, which is fine, but in this case it'll end up hurting your rotators badly. Kosh is correct though it doesn't have much if any carryover to your raw bench

Trav, I include Decline skullcrushers every once in awhile because of the extra ROM at the bottom. Any good? I dont really feel that it put extra pressure on my shoulders at all. *(sorry OP for takeover)*

Rob Luyando
08-13-2009, 03:55 PM
i agree with trav 1,000,000 %

are you two dating?

vdizenzo
08-13-2009, 04:28 PM
are you two dating?

Stop being so jealous. Sorry, I like spinners like Travis.

Travis Bell
08-13-2009, 09:12 PM
are you two dating?

We're not exclusive if that's what you're after.....

Travis Bell
08-13-2009, 09:14 PM
Trav, I include Decline skullcrushers every once in awhile because of the extra ROM at the bottom. Any good? I dont really feel that it put extra pressure on my shoulders at all. *(sorry OP for takeover)*

Good question!

you know that's an interesting thought. If you don't feel it in your shoulders it's probably fine. What hurts the shoulders in a bench movement on decline is the angle of the shoulder rotation.

Since there really isn't any on skullcrushers I'm sure it's fine, but now I'm going to have to try these out because I can see why the angle would be similar to lock out.