decline bench press first?

[SerbMarko]

Pros aren't really the best examples of how to train properly. Once again, I'm not arguing in favor of Declines because I don't do them either, it's just your logic is faulty. Arnold would do five exercises for five sets each, usually pyramiding to his working weight and then would focus more on rep-range and pump than intensity. This isn't exactly optimal training, best chest or not.

ya.. you have a good point.. repped..

 

[CJU]

i thought decline is just the alternative to dips..dips being superior

 

[MuscleHead]

well in all honesty.. i dont think it does much but helps your ego .

I agree but it still has its place imo Sometimes BB is mental as much as it is physical. Doing declines has helped increase my flat and incline bench in the past. If it was mental or simply physical adaption who knows but it works

 

[onebigeric]

Decline dips have a strong place in my personal routine, but so do barbell presses of said variety. Mixing things up is a sure way to grow, so I'd not eliminate decline presses. I feel they carve out my lower shelf and give it some definite life, plus you avoid the pec-tearing goodness of the dangerous-and-overhyped flat presses. As with everyone else, it's just my opinion.

 

[tim290280]

I can honestly say it has been about a decade since I last did decline bench!

The only advantage of it over any other form of benching is that it does have less involvement of the anterior deltoids in the lift, so it can be useful for those who have over powering front delts.

 

[CJU]

I can honestly say it has been about a decade since I last did decline bench!

The only advantage of it over any other form of benching is that it does have less involvement of the anterior deltoids in the lift, so it can be useful for those who have over powering front delts.

thats me... maybe i should add declines...

 

[_GENIE_]

http://www.musclemecca.com/archive/...st-efficient-exercises-emg-testing-t5097.html

This is the reason why I use decline bench

 

[El Freako]

Epic bumpage is epic.

 

[PrinceVegeta]

 

[tim290280]

http://www.musclemecca.com/archive/...st-efficient-exercises-emg-testing-t5097.html

This is the reason why I use decline bench

I wouldn't be doing declines because of something EMG says. They aren't a very good exercise. Flys get rated highly too, and they suck.

 

[curtisymoo]

didn't dorian say he does his flat pressed slightly decline (like 10-15 degrees) because thats where you are strongest mechanically in a chest press?

 

[Joeb23]

I don't know... To me working the lower portion of your chest is just as important as any other part would be. I feel like declines really help develop more lower chest, which in turn helps your upper chest development by way of holding the pecs up a little more. It almost seems to prevent that hanging look that so many pros have. Also, I feel like it gives my chest more of a rounder fuller look. I know Arnold did not do them, but he did dips instead. I just think everybody should be doing something for their lower chest or else they are missing out. It seems like a forgotten exercise.

 

[tim290280]

I don't know... To me working the lower portion of your chest is just as important as any other part would be. I feel like declines really help develop more lower chest, which in turn helps your upper chest development by way of holding the pecs up a little more. It almost seems to prevent that hanging look that so many pros have. Also, I feel like it gives my chest more of a rounder fuller look. I know Arnold did not do them, but he did dips instead. I just think everybody should be doing something for their lower chest or else they are missing out. It seems like a forgotten exercise.

If anything it is completely the opposite. The clavicular head is smaller and often poorly recruited in presses. So if anything exercises that have a greater involvement of the clavicular head are needed.

Plus the sternal portion of the pecs is involved in just about all presses in the frontal plane.

didn't dorian say he does his flat pressed slightly decline (like 10-15 degrees) because thats where you are strongest mechanically in a chest press?

Dorain clearly didn't have an engineering or biomechanics degree. The only advantage of the decline press is the shorter ROM which could allow more weight. But the angle actually places the shoulder at a vulnerable position for pressing. THe supporting musclature in this position are all small muscles that will have a hard time acting at an obtuse force angle. Dips are far superior and safer.

 

[Big VIC]

Dorain clearly didn't have an engineering or biomechanics degree.

And class this is why Timmy is the best...

 

[Duality]

declines suck. end of thread.


incline heavy + flat press heavy = big chest