Nobody Mentions Decline Bench

I don’t think I’ve seen anyone on here mention this movement. Is it much use for anything? Will it contribute to bench press numbers simalarly to supramaximal methods?

Brian Schwab decline benches quite often. It obviously works for him. It makes sense because it mimics the motion of an arched bench.

I like performing decline bench, but my gym’s decline bench is terrible, so I rarely use it. A few years ago we had a different decline bench that was much better and I used is fairly frequently back then. I liked alternating between heavy dips and heavy decline press.

[quote]AndyG wrote:
I don’t think I’ve seen anyone on here mention this movement. Is it much use for anything? Will it contribute to bench press numbers simalarly to supramaximal methods?[/quote]

for me no, or maybe it works but I never gave it enough time. they say it mimics the arched bench… well, then do the arched bench, cause you’re missing the most important thing in declines, which is a leg drive…

thats for benching big… and as far as for muscle isolation, I think its a good exercise for chest development… I can feel them the most there…

gavra

I include flat, incline and decline in my routine. The pectorals are meant to move in a variety of plains of motion so I figure strengthening them from each of these angles would be beneficial. Training each of these angles has also stimulated more growth in my pecs too I’ve found.

[quote]AngryVader wrote:
I like performing decline bench, but my gym’s decline bench is terrible, so I rarely use it. A few years ago we had a different decline bench that was much better and I used is fairly frequently back then.[/quote]

I think this is key. Decline benches tend to vary widely from gym to gym and most have way too steep of a decline. I used to do declines a lot a few years back when I had access to a great bench, now the one I have access to is horrible, the foot rest doesn’t adjust and the uprights are so far back you feel like you’re going to tear your rotator unracking the weight. if i had a better bench i would do them

Dips instead of declines

[quote]tg2hbk4488 wrote:
Dips instead of declines[/quote]

x2.

x3.

It has helped my benching mechanics overall but as a strength builder I would have to go with the dips crew.

[quote]robo1 wrote:
AngryVader wrote:
I like performing decline bench, but my gym’s decline bench is terrible, so I rarely use it. A few years ago we had a different decline bench that was much better and I used is fairly frequently back then.

I think this is key. Decline benches tend to vary widely from gym to gym and most have way too steep of a decline. I used to do declines a lot a few years back when I had access to a great bench, now the one I have access to is horrible, the foot rest doesn’t adjust and the uprights are so far back you feel like you’re going to tear your rotator unracking the weight. if i had a better bench i would do them[/quote]

That’s exactly the problem with my current decline bench. We must have the same one in our gyms. One of the first times I used it, I pinched something pretty bad in my shoulder trying to pull the barbell over my head to get it in position. It took a month before my shoulder felt normal again. That’s about the last time I did decline bench.

I like decline benching. However, I can never get stable on one. I remember taking 365 or 385 that last time I declined. 315 felt alright, but when I took the next weight, the bar was all over the place. I racked it after the first rep. I think I had the strenght to blast it up for 3 to 5, but I was barely able to control rep 1 on the way down.

I’ll throw my vote into the hat for dips as well…

I like doing decline. I can move a lot more weight on it than flat bench so I feel like it gets me used to handling a heavier load. For me it also feels a lot easier on my shoulders so I can still go heavy if my shoulders are aching.

I had the same un-racking problem at my previous gym, so I�??d just have to get someone to hand it to me.

I like the feeling in my triceps when I lockout on declines. It’s just different somehow than other bench angles. The Gold’s I go to has a pretty nice decline bench (adjustable foot rest and pegs) so I think I’ll be doing them more often. I normally don’t do dips as they bother my collarbones quite a bit.

I love both weighted dips and decline, although I hate those decline benches where you have to hook your feet over the end of the bench. I just can’t get stable like that.

a steep decline really blasts the entire chest

weighted dips

I agree that decline benches are always unstable, and I’d rather just bench with an arch to practice my technique anyway. But if my back’s cranked declines are the way to go. Weighted dips are awesome too. Both have there place but if you want to be a better bencher you have to bench in your arch or come competition time you’re screwed. So I say do it all.

I don’t like the feeling of decline bench pulling/stretching on my knees. I use weighted dips instead.

LA