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Thread: decline bench for RAW bench strength?

  1. #1
    LittleJake JSully's Avatar
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    decline bench for RAW bench strength?

    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..
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
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  2. #2
    Westside Bencher Travis Bell's Avatar
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    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.


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  3. #3
    Super Moderator vdizenzo's Avatar
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    I agree with Trav 1,000,000 %


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  4. #4
    LittleJake JSully's Avatar
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    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?
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
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  5. #5
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    Incline or military press will have more carry over to your bench then decline...Decline is just an easier version of flat bench IMO.

  6. #6
    Da Bears slashkills's Avatar
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    Quote Originally Posted by LittleJake View Post
    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.

  7. #7
    Westside Bencher Travis Bell's Avatar
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    Quote Originally Posted by slashkills View Post
    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.


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  8. #8
    Westside Bencher Travis Bell's Avatar
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    Quote Originally Posted by LittleJake View Post
    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.


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  9. #9
    LittleJake JSully's Avatar
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    Quote Originally Posted by slashkills View Post
    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..

    Quote Originally Posted by Travis Bell View Post
    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!!
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  10. #10
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    What about decline close grip for Tri's......good excersise for this or just hard for shoulders as well?
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  11. #11
    Westside Bencher Travis Bell's Avatar
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    decline anything = bad (at least in reference to benching)


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  12. #12
    Da Bears slashkills's Avatar
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    Quote Originally Posted by LittleJake View Post
    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.

  13. #13
    IRL my name is Trent Hazerboy's Avatar
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    Quote Originally Posted by Travis Bell View Post
    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.
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    Quote Originally Posted by Travis Bell View Post
    decline anything = bad (at least in reference to benching)

    ditto above.....is it just because the added strain on shoulders?
    6'0"--198# USAPL / IPF powerlifter
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  15. #15
    Get Some! KoSh's Avatar
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    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...
    "Donít fall for the crap that people are peddling on message boards, in magazines or on TV. Get your **** in order, and get your training in order. Start kicking ass, and take out the crap that doesnít matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? **** you. Iíve got scars and blood and vomit."
    Jim Wendler, 531 Method

  16. #16
    LittleJake JSully's Avatar
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    thanks for the great info..
    Jake Sullivan
    6' - 280lbs - 29yrs old - Professional Highland Games Athlete
    curently off-season
    HG training log = road to pro
    youtube channel = www.youtube.com/xtra0t

  17. #17
    Westside Bencher Travis Bell's Avatar
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    Quote Originally Posted by Hazerboy View Post
    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.

    Quote Originally Posted by blownby View Post
    ditto above.....is it just because the added strain on shoulders?
    Quote Originally Posted by KoSh View Post
    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


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  18. #18
    JERSEY IRON Brian C's Avatar
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    Quote Originally Posted by Travis Bell View Post
    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)*
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    Quote Originally Posted by vdizenzo View Post
    i agree with trav 1,000,000 %
    are you two dating?

  20. #20
    Super Moderator vdizenzo's Avatar
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    Quote Originally Posted by Rob Luyando View Post
    are you two dating?
    Stop being so jealous. Sorry, I like spinners like Travis.


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  21. #21
    Westside Bencher Travis Bell's Avatar
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    Quote Originally Posted by Rob Luyando View Post
    are you two dating?
    We're not exclusive if that's what you're after.....


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  22. #22
    Westside Bencher Travis Bell's Avatar
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    Quote Originally Posted by Brian C View Post
    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.


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