Like us on Facebook


Follow us on Twitter





Page 1 of 2 12 LastLast
Results 1 to 15 of 17
  1. #1
    Join Date
    Jul 2009
    Location
    cardboard box
    Posts
    6,444
    vCash
    1500

    Benefits of Decline Bench Press?

    There seems to be debate on whether decline bench press is actually beneficial to building up your chest and whether it is actually working your "lower" chest pecs

    Does anyone here do it and what exercises do you use to hit that?

    Does it actually help you get more defined in the lower region?

  2. #2
    Join Date
    Mar 2008
    Location
    Middle America
    Posts
    9,738
    vCash
    1500
    i like dips better for lower pecs.

  3. #3
    Join Date
    Nov 2006
    Location
    Exton
    Posts
    18,680
    vCash
    1500
    Quote Originally Posted by Byronicle View Post
    There seems to be debate on whether decline bench press is actually beneficial to building up your chest and whether it is actually working your "lower" chest pecs

    Does anyone here do it and what exercises do you use to hit that?

    Does it actually help you get more defined in the lower region?
    Yes. Decline Bench Press. Yes.

    He woulda been ****ed in Washington...
    Update: Turns out he was ****ed in Kansas City too

    Flyers PSD Hall of Fame Class of 2009
    Phillies PSD Hall of Fame Class of 2010

  4. #4
    Join Date
    Jul 2009
    Location
    cardboard box
    Posts
    6,444
    vCash
    1500
    Quote Originally Posted by rawz View Post
    i like dips better for lower pecs.
    Quote Originally Posted by theLgndKllr35 View Post
    Yes. Decline Bench Press. Yes.
    you guys believe it works?

    i haven't done anything but dips and i feel like i should do decline bench press just so i can add more weight

  5. #5
    Join Date
    Aug 2008
    Posts
    7,294
    vCash
    1500
    You could always do weighted dips as well.

  6. #6
    Join Date
    Jul 2009
    Location
    cardboard box
    Posts
    6,444
    vCash
    1500
    Quote Originally Posted by Cubs Win View Post
    You could always do weighted dips as well.
    i use to but since i hurt my lower back playing rugby, it gets aggravated by the belt so im trying to figure out something else

    but at the same time, i just don't really believe in hitting my lower pecs

    some people say it works and some people say its a waste of time

  7. #7
    Join Date
    Dec 2006
    Posts
    13,400
    vCash
    1500
    I rather do dips. The gym i go to got a new decline bench and i hate it.

  8. #8
    Join Date
    Dec 2007
    Location
    America
    Posts
    24,707
    vCash
    1500
    dips > decline bench
    **********

  9. #9
    Join Date
    Nov 2006
    Location
    Exton
    Posts
    18,680
    vCash
    1500
    Quote Originally Posted by Byronicle View Post
    i use to but since i hurt my lower back playing rugby, it gets aggravated by the belt so im trying to figure out something else

    but at the same time, i just don't really believe in hitting my lower pecs

    some people say it works and some people say its a waste of time
    There is no such thing as lower pecs. I like decline because it engages my chest more. I also do weighted dips and try to lean as forward as possible. Both are great exercises.

    He woulda been ****ed in Washington...
    Update: Turns out he was ****ed in Kansas City too

    Flyers PSD Hall of Fame Class of 2009
    Phillies PSD Hall of Fame Class of 2010

  10. #10
    Join Date
    Jul 2009
    Location
    cardboard box
    Posts
    6,444
    vCash
    1500
    Quote Originally Posted by theLgndKllr35 View Post
    There is no such thing as lower pecs. I like decline because it engages my chest more. I also do weighted dips and try to lean as forward as possible. Both are great exercises.
    so what you are saying is that targeting your lower pecs is a load of crap?

    my routine is usually incline, flat db press, overhead press, dips and some cable flies

    but i want to give decline a try since my chest is not as cut even though im around 12% body fat

  11. #11
    Join Date
    Jun 2010
    Posts
    7,694
    vCash
    1500
    I was under the impression that bench and decline bench hit the same exact thing. If bench is part of ur workout maybe u can just replace it with decline bench and see if you feel it does anything different for you.
    "i don't believe in mysteries but still i pray for my sister, when speaking to the higher power that listens, to the lifeless vision of freedom everytime we're imprisoned, to the righteous victims of people of a higher position" - planet asia, old timer thoughts

    "God is Universal he is the Ruler Universal" - gangstarr (rip guru), robbin hood theory

    "don't gain the world and lose your soul, wisdom is better than silver and gold" - bob marley, zion train

  12. #12
    Join Date
    Jun 2009
    Location
    Winnipeg, Manitoba
    Posts
    11,591
    vCash
    1500
    Ditch decline and do dips

    Dips will translate to your bench press better than decline

  13. #13
    Join Date
    Jan 2008
    Location
    right behind you
    Posts
    17,169
    vCash
    1150
    Decline is the easiest on your shoulders.

  14. #14
    Join Date
    Feb 2009
    Location
    New York/Florida
    Posts
    28,105
    vCash
    1500
    Quote Originally Posted by rawz View Post
    i like dips better for lower pecs.
    Quote Originally Posted by Cubs Win View Post
    You could always do weighted dips as well.
    Quote Originally Posted by boms-4 View Post
    I rather do dips. The gym i go to got a new decline bench and i hate it.
    Quote Originally Posted by jlohm1 View Post
    dips > decline bench
    Quote Originally Posted by FlakeyFool View Post
    Ditch decline and do dips

    Dips will translate to your bench press better than decline

    Agreed with everything above^^
    You Too Can Achieve This When You Visit The Fitness Forum!

  15. #15
    Join Date
    Nov 2006
    Location
    Exton
    Posts
    18,680
    vCash
    1500
    Quote Originally Posted by Byronicle View Post
    so what you are saying is that targeting your lower pecs is a load of crap?

    my routine is usually incline, flat db press, overhead press, dips and some cable flies

    but i want to give decline a try since my chest is not as cut even though im around 12% body fat
    Maybe it's just me, but I got some great added size to my chest from doing essentially one handed flies on a cable crossover machine. I'll try to walk you through this.

    Face the machine and grab the cable with your left arm extended. Now turn 45 degrees to your right so your shoulder is open. When you bring the cable across keep your arm extended and make sure to go past the middle of your chest, essentially closing your shoulder.

    The main reason I like that is because I can hit a part of the chest that I can't with flies. If I'm really trying to burn my chest out I'll mess around with the angles until I'm exhausted.

    He woulda been ****ed in Washington...
    Update: Turns out he was ****ed in Kansas City too

    Flyers PSD Hall of Fame Class of 2009
    Phillies PSD Hall of Fame Class of 2010

Page 1 of 2 12 LastLast

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •