The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    Senior Member KarateBoy's Avatar
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    Incline BB bench vs Decline BB bench

    I was wondering what are the advantages and/or disadvantages of each.

    From what I "feel"

    Incline works more or your interior deltoid and pectoralis minor.
    Decline seems to hit my tris more.


    Anything else worth noting?

    I'm FINALLY seeing a little progress.
    Max Lifts:------------------ Goals
    Bench Press: 215lbs------- 250lbs
    Squat:300lbs------------ 300 lbs
    Deadlift: 335------------ 350 lbs
    ----------------------
    Total: 850lbs ---------- 900 lbs

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  3. #2
    Senior Member Natetaco's Avatar
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    There are lots of threads on this. But if I were to choose 1 I would definatly go with incline. Also decline your lats take a lot of the load and you can usually do more weight with decline.
    ________________________
    190ish lbs
    5'11
    Personal Accomplishments
    Bench:225x5, 255x1
    Squat:350x5
    Dead:370x5, 415x1

  4. #3
    Playoffs!!! leveque's Avatar
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    I do both. It just adds variety to your workout.

    Incline is probably the most popular, but if you like doing decline do that also. It's important to enjoy working out also.

  5. #4
    1000 or bust motoko013's Avatar
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    i would do dips over decline

    Reach down between your legs and find a pair of balls. That's what it takes to lift big weights. Genetics is the weak man's excuse for why he sucks at life. Don't be that guy - RhodeHouse

    Any man under 200lbs is a woman - RhodeHouse

  6. #5
    Senior Member KarateBoy's Avatar
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    I do do dips but I did decline for the first time ever and it felt interesting.

    Do dips hit your lats?
    Max Lifts:------------------ Goals
    Bench Press: 215lbs------- 250lbs
    Squat:300lbs------------ 300 lbs
    Deadlift: 335------------ 350 lbs
    ----------------------
    Total: 850lbs ---------- 900 lbs

  7. #6
    Go Heels! MixmasterNash's Avatar
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    Quote Originally Posted by KarateBoy
    Do dips hit your lats?
    Yes, they are an important stabilizer in all cases and mover depending on the angle.

    The journal / I live here.

    If I were to start from scratch as a young 13 year old again, I would do every press, squat, and perhaps deadlifts, for my entire career with chains. -- Dan John

  8. #7
    mmm... meat... ottomanart's Avatar
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    I was under the impression that declines worked the lower part of you pec (the cups of your boobs) and the Inclines work across the top of your pecs and onto your shoulders. Is that right? I don’t do declines just because it feels awkward for me but I like Inclines and dips just fine. Am I missing out on a muscle I could be using somewhere?
    "I lift, I sleep, I work, I eat (a lot), I run and then... I do it all over agian!"
    "Lifting is like a box of chocolates... onces you start you can't stop!"

    Keep my body weight below 200lbs (for now)
    Aug 10 ('06)Bench: 115kg ______ goal by Dec 31: get back up to 115kg
    Get both my Dead and Squat above 120kg before 2008

    journal

  9. #8
    Hulk Smash! LouPac's Avatar
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    Quote Originally Posted by ottomanart
    I was under the impression that declines worked the lower part of you pec (the cups of your boobs) and the Inclines work across the top of your pecs and onto your shoulders. Is that right? I donít do declines just because it feels awkward for me but I like Inclines and dips just fine. Am I missing out on a muscle I could be using somewhere?
    You are correct. You're not missing out on declines at all, skip them and do weighted dips.

  10. #9
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    declines hit anything any other chest exersize would, my grip is very wide so it kills my chest and shoulders, incline does the same.
    2000 or bust

  11. #10
    Senior Member malkore's Avatar
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    the pectoralis major is only two muscles, one for each side of the chest. one muscle. muscle shape is determined by genetics, so declines aren't going to 'fill out' your lower pec any more than flat or incline bench press would.

    it would, however, impose a new kind of stress on the muscle, which can trigger growth/gains in strength.

    I don't like decline becuase the bench at my gym pretty much requires a second person to help get the bar up and down, as the rack is 10" behind your head. I'm 5'9" and i swear the thing was built for NBA players. Thus I tend to only do DB decline presses as GOOD spotters are hard to find at the time of day I lift.

  12. #11
    Straight outta Compton
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    I was under the impression that you couldn't work the "top" or the "bottom" of the pec, only the pec as a whole.

    I also thought that incline was more shoulder heavy and decline... well I don't know much about decline.

    Not flaming at all, would just like to get my facts straight. Could anyone add their two cents to help educate me?
    6'5" 200lbs

  13. #12
    Senior Member
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    According to an article I read in Flex, incline presses actually affect the lower part of your pecs more, because, by working the top part of the muscle, you end up with a lifting result. Like I said, that's from an article. I can't tell that that's actually true, because I still have that strip of fat on the underside of my chest. I wish I could get rid of that.

  14. #13
    Go Heels! MixmasterNash's Avatar
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    Quote Originally Posted by Shamik
    According to an article I read in Flex
    Well, that there's your problem.

    The journal / I live here.

    If I were to start from scratch as a young 13 year old again, I would do every press, squat, and perhaps deadlifts, for my entire career with chains. -- Dan John

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