IRONONLINE BENCH PRESS ARCHIVE

Decline Bench Press Techniques

<< Does any one do decline bench presses? I don't see much mention of them here by us or Dave. Is there any real value to them? Do they really hit the chest differently enough that they should be part of our routine?>>

Typically, I've seen decline bench presses used when someone's front delt strength is so great that it takes away from the strength of the pecs. It's a great movement for those individuals. Ken Waller, Mr. Universe, also a training partner and friend of Arnold, uses decline bench presses as a substitute to flat bench presses, because his front delts are so strong. As for results, you should see very similar results to the flat bench and if including an incline also, you'll be stimulating the same regions for the most part.

Best Wishes
Tim *Phd. Health and Fitness*

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They're useless is my opinion because of the restricted range of movement. Do dips, fairly similar and more effective. I don't know any serious bodybuilders who waste their time with declines.

Dan

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I've tried them but I found dips work better for me.....

Doc Ray

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I hurt my shoulder a couple of years ago doing bench presses, so in search for another chest exercise that didn't hurt (training around the injury) I found decline bench presses on the Smith machine. This exercise hits the pecs 100% and the pump is great. Actually now that my shoulder is better I still prefer this exercise to the normal bench press. Doing it on the Smith Machine you don't have to think about balance, you can just press on till the pecs gives up on you. My outer, lower and middle pecs have definitely improved since I started doing declines. I highly recommend declines on the Smith machine. In fact, at the gym where I train it's a standard exercise for the pecs. (Isn't it funny how different gyms seem to have different standard exercises?)

Henrik

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I prefer dips using a full ROM with neck and upper back flexion to target lower pectorals.

Simon

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I throw them in every once in awhile for a few weeks, I seem to get a good pump from them. It tends to develop the lower portion of my pecs the most. I can basically use the same weight as regular benches also.

Guy

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<<Does anyone use decline bench presses as part of their regular chest workout? If so, which do you think are better, barbell or dumbbell? The trainer in the gym keeps telling me that if I want good definition, I should add the decline bench to my routine. I currently stick with inclines and flats. I didn't think the lower chest required that much of a workout.>>

IMO, it is doubtful if you need them. Most of us need the development generated by inclines to create the width across the shoulders and upper pecs. Building the lower pec area will create a blocky effect as it will diminish the narrowing sweep to the waist.

Bill2

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Declines make a nice change of pace when the bench won't go up or they no longer provide fulfillment. In declines you will usually find the strength is good, the torso demands stimulating and the tight triceps action attractive. These hot responses are a nice interlude. However, the declines as a regular focus exercise is not good. The guys are right. You never see underdeveloped lower pecs - overdevelopment is unappealing and trouble in the future of gravity.

Dumbbell inclines for delts and upper pecs. Smart move.

Dave

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