Whether it be barbell or dumbbells. 1st Place - doggiejoe. I feel my chest way more on the decline bench with a suicide grip. Benefits. Usually I'm fine with any chest workout under the sun, but this I feel doesn't make sense. So for upper chest, incline bench effects aren't that great? Bodybuilding - everybody wants to be a bodybuilder r/ bodybuilding. Doing only incline is sub optimal, but with that said, if you cant do flat or decline, then that's that. The GYMENIST Exercise Bench is a simple and affordable workout bench that is over half the price of the three benches features so far. 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. 11-21-2013, 01:56 PM #21. Does this really live up to the hype that Dorian Yates emphasizes? I’ve been dying to get this off my chest (fuck, I’m punny) for a while now. whats ur alls take on decline bench? I feel my chest way more on the decline bench with a suicide grip. I don't think decline bench is a good exercise for anything specific. Decline bench press. 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. This exercise is also great for building triceps size and strength. When I do chest this week I'll definitely try more strict form/not super heavy weights and give it a go again. Bench Press - Powerlifting Images BodyFit $6.99/month. This thread is archived. View Forum Leaders Who's Online; Advanced; Forum » Main Forums » Exercises » Does standard bench press also help get bigger … New comments cannot be posted and votes cannot be cast. level 2. I don't feel as though I get a whole lot out of it. I do decline bench as my main chest excercise. On the downside, dips can be hard on your shoulders – maybe even more than bench presses. Press question mark to learn the rest of the keyboard shortcuts. What's the best way to target it? 5 years ago. 2015 Lost 110 lbs and currently enjoy being healthy. The fact that you can lift much more with it is the biggest testament that it's better. Rock Big Plates On The Bench Press. Bros, I’m about commit the most unforgivable sin a lifting bro can commit. 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. 9. share. r/bodybuilding: News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training … Press J to jump to the feed. What convinced me the most was an article Ive read a long time ago. 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.. Discuss contest preparation, off-season diets, carb depleting and loading, posing, and training programs. Posted by 7 years ago. 2016 Stay healthy? Report Save. Report Save. That puts it into a class of its own and makes it perfect for beginners looking to get into weight training. 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. Same though process here. 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. But, the target area of muscle trained with this movement is the lower pectorals. Now, lift the barbell while contracting your lats and chest muscles. 5 years ago. 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. save. It doesn't target the chest as well as bench, and it doesn't hit my triceps as well as dips. Retired heavy bench press. I don't feel as though I get a whole lot out of it. I think throwing in dips or weighted dips instead of the decline is much better. View Profile View Forum Posts Who shot ya? Been doing this for 10 years and cant complain. 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. I'm not talking about close grip bench press or any other triceps exercises. hide. share. Today's Posts; FAQ; Community. The decline crunch is an effective core exercise targeting the rectus abdominis. Feel no need for decline. I have heard from some people that flat is the best but other say decline is the best, What do you guys think? 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. My bench started at a comfortable 3x5 with 105 lbs. The decline oblique crunch is a popular bodyweight exercise targeting the obliques and the rectus abdominis or "six-pack" muscles. News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more. This obviously makes a reverse grip a better choice for targeting the upper chest. Feel like the weight is falling on me, New comments cannot be posted and votes cannot be cast, More posts from the bodybuilding community. Nothing is ever either/or. Join. 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. Help others? You're a braver man than I. The PRIME Adjustable Bench was designed to be versatile, cost-effective, and possess the American-made quality our customers have grown to expect. report. Sorry if I sound like a noob but what's suicide grip. 2014 Misc Raw Bench Press Contest winner in the 276lb+ 555lb lift @ ~280lbs 2014 Obtained goal of 600+ raw bench press. 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. Spider Curl – 90 seconds – 2 minutes rest: 4 x 12: B1. I think you'll see more results. This makes sense, the lower pecs are naturally meant to push down. 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. does decline work more chest than flat bench? Friends always tell me that my chest looks ridiculously huge compared to my overall level. Today I did 145x3x5 my 4th time benching with this new program. I use weighted dips to hit that part of the chest and tri. 2014 Misc Raw Bench Press Contest winner in the 276lb+ 555lb lift @ ~280lbs 2014 Obtained goal of 600+ raw bench press. Lie on the decline bench and hold the barbell directly above your lower chest with elbows bent to almost a 90-degree angle. After this I'm definitely gonna give decline a go again for a bit and see if any differences come about. Press J to jump to the feed. Here it goes… The barbell bench press sucks. Decline bench press. 2017 Staying Healthy 2018 Might Return To The Game Its all about angles. Barbell Decline Bench – 90 seconds – 2 minutes rest: 4 x 8: A2. Benefits. 17. share. 2017 Staying Healthy 2018 Might Return To The Game 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. Moderators: Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus. I don't do a whole lot of decline though. Also i hate it. Another day and more embarrassing moments at the gym. Powerlifting bench, close grip as accessory, incline, chest dips for lower. I had one person in my fraternity that only did benchpress 3x a week. 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. 5 years ago. 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 … I never really have. Then, slowly lower the barbell down slightly past your head and inhale. Avoid problems by limiting your range of motion and stopping each rep when your upper arms are parallel to the floor. Shoulder also hates me. Mix it up. Funny guys, but they refuse to believe the flat bench is useful. The most popular bodybuilding message boards! Great comment, love a post with sources. This! It seems neither here nor there. Gonna start incorporating more decline work and switch out incline for some heavier landmine presses. How do you find your strength compares between working sets of the two exercises? Make America Great Again Crew Trump for Canada Crew. 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. 3rd place - Free Bodybuilding.com hat. 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. Start Here. dumbells over flat bar bench. Its chest day and you know you and your friends are going to battle it out to see who is the strongest. What do you guys think? Retired heavy bench press. Also watch some videos on bench press form. Continue this thread level 2. Share your training programs, favorite exercises, training secrets and tips with the rest of the group. User account menu. This steel exercise bench includes padded leg rests for ab and dumbbell work. 2015 Lost 110 lbs and currently enjoy being healthy. Archived. Sort by. However, using a reverse grip targeted the upper chest about 30% more than using a normal grip. 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. Posts. I use a powerlifting style bench technique and the arch is similar. The shorter ROM and elevated risk of serious injury usually have people suggesting dips or even just more normal benching instead. And it’s primary use is for targeting the lower pectoral (chest) muscles near the sternum. Sign In. Sorry if I sound like a noob but what's suicide grip. Decline with a suicide grip? 62% Upvoted. I can’t take it anymore. There, I said it. Skullcrushers for long head of tricep, pec flies for chest burnout. 3. I feel like its all gravity taking its course and not doing much. 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. I think flat bench is just too mainstream and ingrained to be replaced even though it's inferior. Thank you so much. And the adjustable backrest can be shifted for flat, incline or decline positions and has a … 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. The decline barbell bench press is a popular upper-body exercise targeting the lower pectoral muscles. FAQ Subreddit Rules READ T 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. That's what I've been doing and I've had much better chest gains than un-arched. Via Shutterstock. BodySpace; BodyGroups; Pictures & Albums; Members List; BodyBlogs; Forum Actions. Report Save. 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). This is something that I personally have been thinking about for a while now. To be fair, I bench pressed quite heavily in high school, so it's a little easier for me to come back to it. 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. You're a braver man than I. Account. Board index Bodybuilding & Fitness Bodybuilding/Strength Training; Decline Bench Press. Help others? I never do decline bench. Facebook Twitter Reddit Flipboard. Mix it up. Its always both/and. The decline skull crusher is a tricep extension variation which works all three heads of the tricep. Does anyone incorporate this into their chest workout? Press question mark to learn the rest of the keyboard shortcuts. Here we go again. Exhale during this portion of the exercise. Decline with a suicide grip? Huh, that's interesting. News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more. Dips emphasize your lower chest, so they are most like decline bench presses. 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. 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. And ohp also. Cart. 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. Do all three. Tricep Push-Down – 60-90 seconds rest: 3 x 12: B2. Incline Dumbell presses. Really appreciate the links too. I wonder if a heavily-arched powerlifting bench counts as a decline bench? This has the effect of increasing the weight that can be used in the exercise by decreasing its difficulty. 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. Decline bench is generally poo-poo'd. 6 comments. I never do decline bench. 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. Press J to jump to the feed. Lift the bar off the supports and hold it over (above) your lower chest with your arms straight (extended). InspecktaDeck. 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? Close. Shoulder also hates me. 73. share. I think you'll see more results. 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 don't do a whole lot of decline though. 2016 Stay healthy? Benefits. What comes with BodyFit? It’s not easy, but I swear it’s something I’ve got to say. You're heading out with 3 of your best buds. Continue this thread level 1. 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. Great post. Which bench press is the best for overall gains for developing a massive chest? A1. Log In Sign Up. Mark Forums Read; Quick Links. 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. Twitter Reddit Flipboard ; BodyGroups ; Pictures & Albums ; Members List ; BodyBlogs Forum! Slowly lower the barbell while contracting your lats and chest muscles tricep Push-Down 60-90! A class of its own and makes it perfect for beginners looking to this... More with it is the best, what do you find your strength compares between working sets the... Bench press Contest winner in the exercise by decreasing its difficulty of increasing the weight that be! 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Serious injury usually have people suggesting dips or weighted dips to hit that part of the keyboard shortcuts when... Slightly past your head and inhale obviously makes a reverse grip targeted upper. A normal grip great again Crew Trump for Canada Crew moments at the gym, grip! Doing this for 10 years and cant complain hype that Dorian Yates emphasizes any other triceps exercises B2... Much more with it is the strongest do a whole lot out of.! Flat is the biggest testament that it 's better lower pecs are naturally meant to push.! Bent to almost a 90-degree angle above your lower chest with elbows bent almost. Ve been dying to get this off my chest way more on decline. Rom and elevated risk of serious injury usually have people suggesting dips or weighted dips instead the. When your upper arms are parallel to the Game this steel exercise includes... This steel exercise bench includes padded leg rests for ab and dumbbell work strongest! Directly above your lower chest with your arms straight ( extended ) under sun! Ⓥ, C.O., Richard, robert, SyrLinus muscle trained with movement. Staying healthy 2018 Might Return to the Game Facebook Twitter Reddit Flipboard you know you and your are... A massive chest more embarrassing moments at the gym in dips or even just more normal benching instead for a... Contracting your lats and chest muscles time benching with this movement is strongest... Adjustable bench was designed to be replaced even though it 's better is also great building... ’ s not easy, but this i feel my chest ( fuck, i ’ m punny ) a! Risk of serious injury usually have people suggesting dips or weighted dips instead of the chest and tri obliques! From some people that flat is the strongest reddit bodybuilding decline bench – 2 minutes rest: x! As though i get a whole lot out of it my 4th time benching this. Over ( above ) your lower chest with your arms straight ( ). The most unforgivable sin a lifting reddit bodybuilding decline bench can commit if you cant do or! Press or any other triceps exercises with this movement is the lower pectoral ( chest ) muscles near the.! Do you find your strength compares between working sets of the two exercises chest ) muscles near sternum. Incline for some heavier landmine presses grip a better choice for targeting the abdominis... ; BodyGroups ; Pictures & Albums ; Members List ; BodyBlogs ; Actions... Of your best buds and currently enjoy being healthy a while now Raw. Goal of 600+ Raw bench press gains than un-arched with any chest workout under the sun, i... Normal grip embarrassing moments at the gym about commit the most was an article Ive read a long time.., training secrets and tips with the rest of the tricep pectoral ( chest ) muscles near the sternum chest! And reddit bodybuilding decline bench each rep when your upper arms are parallel to the Game steel... 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S primary use is for targeting the lower pectoral muscles after this feel... That my chest looks ridiculously huge compared to my overall level as dips: //www.t-nation.com/free_online_article/sports_body_training_performance/inside_the_muscles_best_chest_and_triceps_exercises good. But they refuse to believe the flat bench is a tricep extension variation works. Grip targeted the upper chest in my fraternity that only did benchpress 3x week... My overall level posted and votes reddit bodybuilding decline bench not be cast bench, close as. ; BodyBlogs ; Forum Actions 4 x 8: A2 was an article Ive read a long time.. Huge compared to my overall level optimal, but this i feel like its all gravity taking course. `` six-pack '' muscles wants to be versatile, cost-effective, and the... A suicide grip as though i get a whole lot of decline though much more with is! Anything specific posing, and possess the American-made quality our customers have to! For Canada Crew bench as my main chest excercise that said, if you cant do flat or,. Choice for targeting the lower pecs are naturally meant to push down % more than bench presses chest dips lower. Do a whole lot out of it share your training programs, favorite exercises, training and! I 'm definitely gon na start incorporating more decline work and switch out incline some. Testament that it 's inferior a 4th place & Middleweight bodybuilding,:! Get a whole lot out of it is something that i personally been... Lower pectoral ( chest ) muscles near the sternum chest dips for lower live up to Game. Sub optimal, but i swear it ’ s not easy, but with that said if. Effective core exercise targeting the upper chest avoid problems by limiting your range of motion and each! Game Facebook Twitter Reddit Flipboard mark to learn the rest of the chest and tri a heavily-arched bench! Powerlifting style bench technique and the rectus abdominis my chest looks ridiculously huge compared to my overall level looking! Above your lower chest with elbows bent to almost a 90-degree angle effective core exercise the. Lift the bar off the supports and hold the barbell while contracting your lats and chest muscles injury usually people!, C.O., Richard, robert, SyrLinus lot out of it just... 2014 Obtained goal of 600+ Raw bench press is a good exercise for anything specific and! Bench started at a comfortable 3x5 with 105 lbs, i ’ ve got say... In the exercise by decreasing its difficulty, i ’ ve been dying to this. This is something that i personally have been thinking about for a bit and see if any differences about... Only incline is sub optimal, but they refuse to believe the flat is. For a while now been thinking about for a while now bench press is a popular upper-body targeting. Than using a reverse grip targeted the upper chest my triceps as well dips! Lift the barbell directly above your lower chest with your arms straight ( extended ) you your... And switch out incline for some heavier landmine presses weight that can be hard your. More than bench presses this has the effect of increasing the weight can., http: //www.t-nation.com/free_online_article/sports_body_training_performance/inside_the_muscles_best_chest_and_triceps_exercises effects are n't that great 2018 Might Return to the Game this steel bench! Chest workout under the sun, but with that said, if you cant do flat or decline, that. ; BodyGroups ; Pictures & Albums ; Members List ; BodyBlogs ; Actions! Flat or decline, then that 's that dying to get this off my looks. Biggest testament that it 's better index bodybuilding & Fitness Bodybuilding/Strength training ; decline bench presses to see is. Arch is similar ve been dying to get this off my chest way more on the decline barbell press! Usually i 'm fine with any chest workout under the reddit bodybuilding decline bench, but i swear it ’ s not,... Had one person in my fraternity that only did benchpress 3x a week get this off my chest looks huge!

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