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Thread: benefits of decline bench press?

  1. #1
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    benefits of decline bench press?

    i've been doing decline bench for my chest, and i don't really know why

    i like it and all, but i was wondering what advantages and disadvantages decline has compared to flat and incline.

    what do you guys think about this often neglected exercise?

  2. #2
    Big Swinging Dick dxiw's Avatar
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    i like to hit incline/flat/decline with either BB or DB's in every workout its all good.. i mean by hitting it from different angles your attacking more muscle fibers or atleast attacking the same ones a different way - can't hurt to spice it up a little... use a few exercises for like a month - then throw in a surprise like some flies or cable work then more surprises - the more you attack the muscle in different ways the more you'll spur growth

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  3. #3
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    Quote Originally Posted by Jotosuds
    i've been doing decline bench for my chest, and i don't really know why

    i like it and all, but i was wondering what advantages and disadvantages decline has compared to flat and incline.

    what do you guys think about this often neglected exercise?
    The only thing I can tell is that it involves less delts, which could possibly mean more emphasis on the chest? (just a guess)
    Stats
    Age: 22 Height: 5'-8" Weight: 175 (6-10-07)
    BF: 13.2% (6-10-07 w/ calipers)

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    Bench: 300x1 (9-22-06)
    Squat: 285x4
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    Long-term Goals
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  4. #4
    Go Heels! MixmasterNash's Avatar
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    Decline bench is fairly useless in comparison. Flat benching in a PL style is basically the same thing, and it makes the time to deal with a decline setup pretty worthless, imho.

    Do dips instead. They're more fun, definately more functional, look way cooler, and are a drastically different pushing angle, and I agree with dxiw that using different angles is a "good idea" (tm).

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    It's a useless exersize in my mind.

  6. #6
    Senior Member Paladyr's Avatar
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    Quote Originally Posted by MixmasterNash
    Decline bench is fairly useless in comparison. Flat benching in a PL style is basically the same thing, and it makes the time to deal with a decline setup pretty worthless, imho.

    Do dips instead. They're more fun, definately more functional, look way cooler, and are a drastically different pushing angle, and I agree with dxiw that using different angles is a "good idea" (tm).
    I agree. Just do dips.

  7. #7
    Senior Member thanky0ujesus's Avatar
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    why would they be "useless". If the chest was meant to move weight at that angle, with the least involvement of delts and tris, wouldnt you say its better than flat? Even if you have to add more weight to compensate..

  8. #8
    Baby Seal Clubber ElPietro's Avatar
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    Actually, it involves the triceps much more.
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  9. #9
    Go Heels! MixmasterNash's Avatar
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    Because decline basically equals PL style bench, so sure go ahead and do declines, but don't make a point to weait for the decline bench or whatever.

    IMHO, you're best off doing dips, flat and mil. press.

  10. #10
    Senior Member always_losing's Avatar
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    If you think about how low your elbows go in comparison with flat bench, it is effectively like doing half-reps on flat bench, hence you can do more weight and you involve your triceps much more.

    This is how i see it...

  11. #11
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    I do decline instead of dips because my gym does not have the belt thing that lets you do weighted dips and regular ones I can do like 30 of per set.
    Age: 22
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  12. #12
    Go Heels! MixmasterNash's Avatar
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    Quote Originally Posted by rerard
    I do decline instead of dips because my gym does not have the belt thing that lets you do weighted dips and regular ones I can do like 30 of per set.
    This is definately a legit reason to do some decline.

    However, nothing beats dips! I recommend getting about 6' of tubular webbing for about $2 from a hardware or outdoor store, and tying it to a weight belt to add weight.

  13. #13
    Senior Member bill's Avatar
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    Quote Originally Posted by MixmasterNash
    This is definately a legit reason to do some decline.

    However, nothing beats dips! I recommend getting about 6' of tubular webbing for about $2 from a hardware or outdoor store, and tying it to a weight belt to add weight.
    or just do what i did eat and get heavier and do them at the end of your workout there not easy for us fat boys lol

  14. #14
    Senior Member Ebu's Avatar
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    Yeah, i def like dips better than decline. I also use the cable machine, and do like a pressing down motion, hits em pretty hard too.
    "Color outside the lines"

  15. #15
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    I remember holding a dumbell between my legs doing dips when I could push out 20 at a time with not weight. I agree- decline is more a ego-lift and is dangerous to boot- lifting solo how do you bail out of a missed rep? Incline and flat you can but your melon is in the way if you wanna 'roll' the bar off you. Im doing dips with 55lbs x 10 and at one time couldnt do my own body weight x1 -so something must be working.
    As was told to me when I asked- ninjas do dips. So should you. yeah!

  16. #16
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    hows it an ego lift? no one does it.

    hey mix, what's a PL style bench? powerlifting?

    i dunno. i'l probably start doing flat bench and stuff soon too, but for now it seems to be working my chest pretty good. and i take it at a wide grip, so my triceps aren't involved too much.

    i do gotsta start doing dips though...

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