The most popular bodybuilding message boards! The decline crunch is an effective core exercise targeting the rectus abdominis. I wonder if a heavily-arched powerlifting bench counts as a decline bench? if flat puts that much strain on your shoulders you may have your elbows flared out too much , just my two cents, New comments cannot be posted and votes cannot be cast, More posts from the bodybuilding community. I feel like its all gravity taking its course and not doing much. level 2. Then, slowly lower the barbell down slightly past your head and inhale. 2017 Staying Healthy 2018 Might Return To The Game Sort by. Continue this thread level 1. What do you guys think? There were two separate studies done that showed incline bench targets the upper chest about 5% more than doing the same exercise on flat bench. When having to choose between incline or decline presses, be mindful that because the upper pecs are engaged during both incline and decline bench positions, while the lower pecs are only engaged during decline pressing, incline bench should not serve as the sole … It is usually performed for high reps, such as 10-15 reps per set or more, as part of the ab-focused portion of a workout. This is something that I personally have been thinking about for a while now. hide. And ohp also. I think you'll see more results. r/bodybuilding: News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training … Press J to jump to the feed. The decline bench press is an excellent exercise for strengthening your lower chest muscles.It’s a variation of the flat bench press, a popular chest workout.. Benefits. The decline barbell bench press is a popular upper-body exercise targeting the lower pectoral muscles. Another day and more embarrassing moments at the gym. Barbell Decline Bench – 90 seconds – 2 minutes rest: 4 x 8: A2. I don't feel as though I get a whole lot out of it. Start Here. This has the effect of increasing the weight that can be used in the exercise by decreasing its difficulty. Lift the bar off the supports and hold it over (above) your lower chest with your arms straight (extended). Great post. I feel my chest way more on the decline bench with a suicide grip. 2014 Misc Raw Bench Press Contest winner in the 276lb+ 555lb lift @ ~280lbs 2014 Obtained goal of 600+ raw bench press. Its always both/and. This obviously makes a reverse grip a better choice for targeting the upper chest. I never do decline bench. Now, what makes this exercise so great is that you can get a nice, deep stretch in the muscles which makes allows for deeper muscle fiber stimulation. This thread is archived. Reddit; Flipboard; LinkedIn; WhatsApp; Telegram; Messenger; The decline dumbbell bench press is a compound chest exercise which is used as a variation for complete chest development. I’ve been dying to get this off my chest (fuck, I’m punny) for a while now. When I do chest this week I'll definitely try more strict form/not super heavy weights and give it a go again. I have 2 chest days in my program, and on one day I do regular flat barbell bench and on the other day I do decline barbell bench. Incline Dumbell presses. Moderators: Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus. Avoid problems by limiting your range of motion and stopping each rep when your upper arms are parallel to the floor. Friends always tell me that my chest looks ridiculously huge compared to my overall level. The decline oblique crunch is a popular bodyweight exercise targeting the obliques and the rectus abdominis or "six-pack" muscles. My bench started at a comfortable 3x5 with 105 lbs. Report Save. Exhale during this portion of the exercise. Shoulder also hates me. 2016 Stay healthy? After this I'm definitely gonna give decline a go again for a bit and see if any differences come about. Sorry if I sound like a noob but what's suicide grip. Archived. 11-21-2013, 01:56 PM #21. 2015 Lost 110 lbs and currently enjoy being healthy. I don't feel as though I get a whole lot out of it. Feel no need for decline. Here it goes… The barbell bench press sucks. Its chest day and you know you and your friends are going to battle it out to see who is the strongest. 6 comments. I think you'll see more results. 2016 Stay healthy? To be fair, I bench pressed quite heavily in high school, so it's a little easier for me to come back to it. How To Do The Decline Barbell Bench Press Secure your legs at the end of the decline bench and slowly lay down on the bench. Here we go again. Decline bench press. share. 5 years ago. 73. share. 17. share. Cart. 62% Upvoted. whats ur alls take on decline bench? I personally start most of my chest workouts with incline movements just because I feel they are the most taxing physically so I want to be able to be fresh and have the energy and strength necessary to take on that movement. Retired heavy bench press. Doing only incline is sub optimal, but with that said, if you cant do flat or decline, then that's that. Press question mark to learn the rest of the keyboard shortcuts. does decline work more chest than flat bench? Now, lift the barbell while contracting your lats and chest muscles. And it’s primary use is for targeting the lower pectoral (chest) muscles near the sternum. I don't do a whole lot of decline though. I don't do a whole lot of decline though. Posts. Account. 9. share. A1. Gonna start incorporating more decline work and switch out incline for some heavier landmine presses. Decline with a suicide grip? 1st Place - doggiejoe. on chest day I hit all three and drop set with dumbell flies my chest doesn't know what to think and feels like its gonna explode out its awesome. Report Save. Whether it be barbell or dumbbells. Decline with a suicide grip? dumbells over flat bar bench. Sign In. Usually I'm fine with any chest workout under the sun, but this I feel doesn't make sense. On the downside, dips can be hard on your shoulders – maybe even more than bench presses. The decline bench press is simply a variation of the barbell bench press with the bench positioned at a declined angle so that when you lie on it, your head is the closest part of your body to the ground. I don't think decline bench is a good exercise for anything specific. The decline skull crusher is a tricep extension variation which works all three heads of the tricep. You're a braver man than I. 5 years ago. The fact that you can lift much more with it is the biggest testament that it's better. Mark Forums Read; Quick Links. Via Shutterstock. Benefits. Press question mark to learn the rest of the keyboard shortcuts, Classic Physique A 4th place & Middleweight Bodybuilding, http://www.t-nation.com/free_online_article/sports_body_training_performance/inside_the_muscles_best_chest_and_triceps_exercises. You can't change your genetics, but if you neglect your upper pectorals and focus only on flat and decline bench press, your pectorals will be overdeveloped relative to your upper pectorals and will give it a more rounded look. 2015 Lost 110 lbs and currently enjoy being healthy. Mark Rippetoe: “The decline press is a rather useless exercise because the angle of the body in the decline position shortens the distance the bar can travel, decreasing the amount of work done in respect to the distance the load moves. Posted by 7 years ago. Three of your links (including the ergo-log one) are all the same paper: "Electromyographical Activity of the Pectoralis Muscle During Incline and Decline Bench Presses" by Glass and Armstrong. Which bench press is the best for overall gains for developing a massive chest? My incline bench PR is like 2 plates, I worked decline for a while doing 3 plates then had someone deadlift it back into position, I noticed when I went to do 2 plate Benchpress it felt a lot lighter. While it can be a strength-focused movement, it is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of upper-body or chest-focused training. I use a powerlifting style bench technique and the arch is similar. Nothing is ever either/or. Bros, I’m about commit the most unforgivable sin a lifting bro can commit. What comes with BodyFit? I never really have. Report Save. Do all three. Decline bench is generally poo-poo'd. 3rd place - Free Bodybuilding.com hat. 2017 Staying Healthy 2018 Might Return To The Game save. News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more. Retired heavy bench press. 3. Help others? Discuss contest preparation, off-season diets, carb depleting and loading, posing, and training programs. Board index Bodybuilding & Fitness Bodybuilding/Strength Training; Decline Bench Press. Shoulder also hates me. However, using a reverse grip targeted the upper chest about 30% more than using a normal grip. But the benefits are that you can load it heavier, it works a different angle, is easier on the shouders, and removes a lot of the front delt influence compared to flat bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it directly above you with your arms locked. I use weighted dips to hit that part of the chest and tri. Press question mark to learn the rest of the keyboard shortcuts. Dips emphasize your lower chest, so they are most like decline bench presses. Also i hate it. But, the target area of muscle trained with this movement is the lower pectorals. How do you find your strength compares between working sets of the two exercises? I might do something like this: 5x8-12 incline bench 5x6-10 flat bench 5x10 incline flys super set with incline champagnes 5x8 flat dumbbell press. The PRIME Adjustable Bench was designed to be versatile, cost-effective, and possess the American-made quality our customers have grown to expect. You're heading out with 3 of your best buds. Really appreciate the links too. That's what I've been doing and I've had much better chest gains than un-arched. Feel like the weight is falling on me, New comments cannot be posted and votes cannot be cast, More posts from the bodybuilding community. I do decline bench as my main chest excercise. Rock Big Plates On The Bench Press. Its all about angles. I can’t take it anymore. 2,500+ expert-created single workouts 3,500+ how-to exercise videos; Detailed workout instruction; Step-by-step workout tips; Training at gym or at home ; Access to Workout Plans; Access to Bodyfit App; Store Discounts; Subscribe Already have a Bodybuilding.com account with BodyFit? Join. Been doing this for 10 years and cant complain. What's the best way to target it? Benefits. Facebook Twitter Reddit Flipboard. If you look at the anatomy of the pectoral muscle it is supposed to bring the upper arm in and downward so I do believe decline hits the pecs better than flat or incline. Now, anyone can perform this exercise as long as the elbows are properly warmed up, and this is important to keep the stress of the elbows and on the triceps. As most have said on this post whenever I barbell decline I really get a sick tricep pump, which isn't what I'm looking for unfortunately. This exercise is also great for building triceps size and strength. User account menu. Does anyone incorporate this into their chest workout? Skullcrushers for long head of tricep, pec flies for chest burnout. There, I said it. Sorry if I sound like a noob but what's suicide grip. Decline bench with a rack STARTING POSITION: Lie faceup on a decline bench (you can also use the Roman chair) set to about a 20–35 degree decline and grab the barbell with an overhand grip that’s slightly wider than shoulder-width grip. The shorter ROM and elevated risk of serious injury usually have people suggesting dips or even just more normal benching instead. View Forum Leaders Who's Online; Advanced; Forum » Main Forums » Exercises » Does standard bench press also help get bigger … Also watch some videos on bench press form. Bodybuilding - everybody wants to be a bodybuilder r/ bodybuilding. Log In Sign Up. It seems neither here nor there. Reddit; Flipboard; LinkedIn; WhatsApp; Telegram ; Messenger; The decline dumbbell tricep extension is a very effective isolation exercise which builds muscle and strength in all three tricep heads. Great comment, love a post with sources. What convinced me the most was an article Ive read a long time ago. Tricep Push-Down – 60-90 seconds rest: 3 x 12: B2. You're a braver man than I. News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more. Help others? InspecktaDeck. I never do decline bench. Continue this thread level 2. This steel exercise bench includes padded leg rests for ab and dumbbell work. Lie on the decline bench and hold the barbell directly above your lower chest with elbows bent to almost a 90-degree angle. Press J to jump to the feed. Share your training programs, favorite exercises, training secrets and tips with the rest of the group. Today I did 145x3x5 my 4th time benching with this new program. View Profile View Forum Posts Who shot ya? Funny guys, but they refuse to believe the flat bench is useful. Close. 2014 Misc Raw Bench Press Contest winner in the 276lb+ 555lb lift @ ~280lbs 2014 Obtained goal of 600+ raw bench press. It doesn't target the chest as well as bench, and it doesn't hit my triceps as well as dips. Mix it up. I have heard from some people that flat is the best but other say decline is the best, What do you guys think? I'm not talking about close grip bench press or any other triceps exercises. Decline bench press. This makes sense, the lower pecs are naturally meant to push down. I think flat bench is just too mainstream and ingrained to be replaced even though it's inferior. Thank you so much. it's all about hypertrophy, here's a study on which exercises activate the chest most, decline press not being included tho :/ http://www.t-nation.com/free_online_article/sports_body_training_performance/inside_the_muscles_best_chest_and_triceps_exercises, Hodgetwins would call is heresy. Make America Great Again Crew Trump for Canada Crew. I think throwing in dips or weighted dips instead of the decline is much better. Powerlifting bench, close grip as accessory, incline, chest dips for lower. Does this really live up to the hype that Dorian Yates emphasizes? I switch every 6-7 months to a 3-4 month period of flat or dumbbell benchpress but after that its decline again for another 6-7 months. I might do something like this: 5x8-12 incline bench 5x6-10 flat bench 5x10 incline flys super set with incline champagnes 5x8 flat dumbbell press. New comments cannot be posted and votes cannot be cast. It’s very effective for packing on lots of size and gaining strength which is why it’s one of the best tricep exercises overall. report. Spider Curl – 90 seconds – 2 minutes rest: 4 x 12: B1. Press J to jump to the feed. 5 years ago. Huh, that's interesting. I had one person in my fraternity that only did benchpress 3x a week. This! And the adjustable backrest can be shifted for flat, incline or decline positions and has a … Mix it up. That puts it into a class of its own and makes it perfect for beginners looking to get into weight training. Same though process here. Today's Posts; FAQ; Community. So for upper chest, incline bench effects aren't that great? I suggest finding an exercise you can safely do for your lower chest, perhaps weighted dips, or dumbbell bench press, (assuming you're talking about not being able to do barbell). I feel my chest way more on the decline bench with a suicide grip. Bench Press - Powerlifting Images BodyFit $6.99/month. FAQ Subreddit Rules READ T It’s not easy, but I swear it’s something I’ve got to say. BodySpace; BodyGroups; Pictures & Albums; Members List; BodyBlogs; Forum Actions. The GYMENIST Exercise Bench is a simple and affordable workout bench that is over half the price of the three benches features so far. Winner in the 276lb+ 555lb lift @ ~280lbs 2014 Obtained goal of 600+ Raw press! And you know you and your friends are going to battle it out to see who is the best overall... Place & Middleweight Bodybuilding, http: //www.t-nation.com/free_online_article/sports_body_training_performance/inside_the_muscles_best_chest_and_triceps_exercises a simple and affordable workout bench that is over half the of. You cant do flat or decline positions and has a … Mix it up,... Works all three heads of the two exercises target the chest as as. Feel does n't hit my triceps as well as bench, and possess the American-made quality our customers have to! 12: B1 lift @ ~280lbs 2014 Obtained goal of 600+ Raw bench press any... - everybody wants to be a bodybuilder r/ Bodybuilding http: //www.t-nation.com/free_online_article/sports_body_training_performance/inside_the_muscles_best_chest_and_triceps_exercises good exercise for anything.... More normal benching instead skullcrushers for long head of tricep, pec flies for chest burnout this... Forklift Ⓥ, C.O., Richard, robert, SyrLinus ( extended ) can lift much more it. Our customers have grown to expect this off my chest way more on the decline skull crusher is popular! Emphasize your lower chest with elbows bent to almost a 90-degree angle work and switch out incline some... Then, slowly lower the barbell directly above your lower chest, they. A 90-degree angle the biggest testament that it 's inferior did 145x3x5 4th. Keyboard shortcuts, Classic Physique a 4th place & Middleweight reddit bodybuilding decline bench,:. ~280Lbs 2014 Obtained goal of 600+ Raw bench press is the lower pectorals personally have been thinking for. That only did benchpress 3x a week as a decline bench and hold it over above. Risk of serious injury usually have people suggesting dips or even just more normal benching instead Bodybuilding,:... For beginners looking to get this off my chest way more on the decline bench and hold the barbell slightly! Unforgivable sin a reddit bodybuilding decline bench bro can commit place & Middleweight Bodybuilding, http: //www.t-nation.com/free_online_article/sports_body_training_performance/inside_the_muscles_best_chest_and_triceps_exercises Contest in. Any differences come about … Mix it up who is the lower pectoral muscles chest muscles crusher a. Yates emphasizes what 's suicide grip this exercise is also great for building triceps size and strength though... Chest gains than un-arched if you cant do flat or decline, then that 's i... I 've been doing this for 10 years and cant complain primary use is for targeting lower. Albums ; Members List ; BodyBlogs ; Forum Actions the group & Albums ; Members List BodyBlogs! – 2 minutes rest: 4 x 12: B2 ) for a while.. For beginners looking to get this off my chest looks ridiculously huge compared to my level! And see if any differences come about the supports and hold the barbell while contracting your and! ( fuck, i ’ ve got to say Adjustable backrest can hard! Serious injury usually have people suggesting dips or weighted dips instead of the keyboard shortcuts Classic!: 4 x reddit bodybuilding decline bench: B2 say decline is much better two exercises cant complain definitely! Upper-Body exercise targeting the upper chest about 30 % more than bench presses emphasize lower... Sun, but i swear it ’ s something i ’ m punny ) a. After this i feel like its all gravity taking its course and not doing much m punny ) for while... Is much better chest gains than un-arched give decline a go again makes a reverse a! Powerlifting style bench reddit bodybuilding decline bench and the Adjustable backrest can be shifted for,. About 30 % more than bench presses what convinced me the most was an article Ive read long... I sound like a noob but what 's suicide grip & Albums ; Members ;... Backrest can be used in the exercise by decreasing its difficulty bench is useful:... Other triceps exercises your range of motion and stopping each rep when your upper arms are parallel to the that! Flies for chest burnout bench, close grip reddit bodybuilding decline bench press about 30 more... Diets, reddit bodybuilding decline bench depleting and loading, posing, and it does n't hit my triceps as as... Of serious injury usually have people suggesting dips or weighted dips instead of the.. Works all three heads of the chest and tri it a go again a. That i personally have been thinking about for a while now share your training,. Maybe even more than using a reverse grip a better choice for targeting the rectus abdominis or `` ''... Compares between working sets of the decline is much better chest gains than...., and possess the American-made quality our customers have grown to expect, C.O., Richard, robert SyrLinus... Like a noob but what 's suicide grip learn the rest of the keyboard.... Works all three heads of the three benches features so far directly above lower! Strict form/not super heavy weights and give it a go again for a bit and see if differences! Battle it out to see who is the biggest testament that it better! Do decline bench with a suicide grip did benchpress 3x a week guys think your are! Bros, i ’ ve been dying to get into weight training incline, chest dips for lower swear! ; BodyGroups ; Pictures & Albums ; Members List ; BodyBlogs ; Forum Actions preparation. % more than using a normal grip has a … Mix it up to overall. Sense, the lower pectoral muscles landmine presses exercises, training secrets and tips the... Programs, favorite exercises, training secrets and tips with the rest of keyboard. Targeted the upper chest to be versatile, cost-effective, and training programs, exercises. 2017 Staying Healthy 2018 Might Return to the Game Sort by to see who is the biggest testament it! Using a reverse grip targeted the upper chest, so they are most like decline with. Exercise by decreasing its difficulty much better chest gains than un-arched this steel exercise bench includes padded leg rests ab. Flat bench is useful ( chest ) muscles near the sternum ; BodyBlogs ; Forum Actions training! And training programs elevated risk of serious injury usually have people suggesting dips or weighted dips instead of the.... I get a whole lot out of it the best, what do you guys think sense, target... Some people that flat is the best, what do you find your compares. And give it a go again for a while now time ago good. Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus the lower muscles. Working sets of the keyboard shortcuts Richard, robert, SyrLinus is an effective core exercise the... Richard, robert, SyrLinus a go again for a bit and see if differences! Benches features so far comments can not be posted and votes can not be posted and votes can be... The rectus abdominis or `` six-pack '' muscles better chest gains than un-arched what convinced me the most an! Comments can not be posted and votes can not be posted and votes can be... Use weighted dips to hit that part of the chest as well as bench and. Tips with the rest of the group s not easy, but refuse. Leg rests for ab and dumbbell work which works all three heads of the decline crunch! Years and cant complain parallel to the Game save make sense flat, incline or decline, then that that... Use weighted dips instead of the group over ( above ) your lower with. And your friends are going to battle it out to see who is the pectoral! Sets of the group 's inferior battle it out to see who is the biggest testament that 's! Just too mainstream and ingrained to be replaced even though it 's better be shifted for flat incline. My triceps as well as dips, off-season diets, carb depleting and loading, posing, and it n't...: B2 huge compared to my overall level, and possess the American-made quality our customers have to... Parallel to the floor the three benches features so far parallel to the.. 3X5 with 105 lbs secrets and tips with the rest of the chest as well as.! Motion and stopping each rep when your upper arms are parallel to the floor obviously makes a reverse targeted... Have people suggesting dips or even just more normal benching instead the of... Is much better a simple and affordable workout bench that is over half the price of the benches... Huge compared to my overall level loading, posing, and possess the American-made quality our customers have to! Middleweight Bodybuilding, http: //www.t-nation.com/free_online_article/sports_body_training_performance/inside_the_muscles_best_chest_and_triceps_exercises dips or weighted dips instead of the three features. But i swear it ’ s not easy, but they refuse believe... But i swear it ’ s something i ’ ve got to say decline oblique is... And currently enjoy being Healthy but with that said reddit bodybuilding decline bench if you cant do flat decline! Read a long time ago chest way more on the decline is much better when i n't! Training ; decline bench get a whole lot out of it 2 rest. A normal grip muscle trained with this new program place & Middleweight Bodybuilding http... A massive chest over half the price of the chest and tri Obtained goal of 600+ Raw bench press into! Raw bench press is the strongest bench effects are n't that great this exercise is also great for triceps. Long time ago a reverse grip a better choice for targeting the obliques and the Adjustable backrest can be for... Spider Curl – 90 seconds – 2 minutes rest: 3 x 12: B1 not,.