decline bench

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  1. decline bench


    is there an exercise that could be subsituted for decline bench? Ive tried the past three weeks and just dont like it. i know of decline dumbell press, but wondering of any others?


  2. I dont bother myself with decline bench. A waste IMHO. Try dips instead.

    Peace

    Bone
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  3. Dips


    EDIT: DOH! You beat me Bone by like 1 second.
  4. Nelson
    Nelson's Avatar

    dips leaning forward
  5. Nelson
    Nelson's Avatar

    You guys beat me to it.
    3 replies at the same time - `Great minds think alike` eh?
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  6. lol, dips it is, eh?!?

  7. i did it today...good if your doing a barbell only workout...dips mainly hit my triceps for me...

  8. Originally posted by dez/null
    i did it today...good if your doing a barbell only workout...dips mainly hit my triceps for me...
    Lean forward bro............. The wider apart the handles the more it is concentrated on your chest, less on your tris.

    Peace

    Bone

  9. decline = meh, dips = good, weighted dips = best...

    IMO

  10. obviously weighted dips is superior to any other lower pec developement. however i think decline db's is a great one as well. not a strong fan of decline barbell (mostly due to the range of motion). Sage

  11. i hear ya dez.. i do dips on arm day cuz they are like 80% tri's for me

    as for decline.. i do decline dumbbell sometimes but usually i just leave it out. for me i find that it has little to offer. my advise for ya is just to do a couple extra flat sets.

  12. When I do Decline Barbell Press I use that funny U-shaped olympic bar so I can get real low as far as the stretch is concerned. Can't remember what the name of the bar is, but I see a lot of guys use if for barbell shrugs.

  13. if you are leaning forward and still only feel it in your tris, that would lead me to believe your not going down far enough, its the bottom part of the dip that really hits the chest hard (at least for me).

    Also if you can find dip bars that are sloped upwards sort of like this / but not that steep, they make it a lot easier to hit the chest as well.

  14. skullcrushers fo me with negative reps

    absolute murder on my tri's....

    best chest dev i can find is 3 sets of flyes after my bench sets

  15. When you guys do weighted Dips, What kind of weighs do you use, how much, and where do you put them?

  16. The best way is to use one of those lifting belts that has a chain on the end,, with that wrapped around your waist you feed the chain through the plate and connect to the belt, so the plate will rest between your legs. At my gym, we have some octogon shaped plates that have holes near the outer edge so I just hook em through there.

  17. Originally posted by Havok
    When you guys do weighted Dips, What kind of weighs do you use, how much, and where do you put them?
    when done towards the beginnning of my workout, i use 50 for 8 to 10. when doing sets towards the end, i need to drop to 40 for the same 8-10. Sage

  18. When you guys do weighted Dips, What kind of weighs do you use, how much, and where do you put them?
    (3)45's,135lbs for 6, the weight belt with the chain.

    With dips for your chest, keep your elbows out and lean foward.

    For emphasis on your tris, keep your elbows at your sides, and stay straight up and down.

    Decline bench works great, you just have to find the right groove. Try lowering the bar to your upper abs. Close grip decline with the bar is awesome for the inner part of the lower chest, definately a hard area to isolate.

    BigVrunga

  19. Oh i used weighted dips and leaned forward. not a fan of doing dips.

  20. yeah dips are only good if you have the v-bars and when leaning forward, i must say it makes a good lower chest/tri combo..
    PharmD

  21. Finally I knw how to work out my lower inner chest! Thank you!!!
    Close grip decline bench right?

  22. Originally posted by Bean
    best chest dev i can find is 3 sets of flyes after my bench sets
    flyes are very bad for you and can cause injury...they're overrated IMO

  23. Originally posted by motleybreu


    flyes are very bad for you and can cause injury...they're overrated IMO
     

    I believe they are only bad if you use the more common palms facing each other form.  I use a bench press form with thumbs facing each other.  I love flyes.  I'll never stop doing them.

  24. Yea The bars I do dips on are usaully pretty close together so What I've done before as an alternative are use a couple of chairs or something of that sort if hand and make them wider apart. But thats not going to be a usaul accesory in the gym. So a couple of time I have turns my fingers into my body instead of having my fingers go away from my body because it forces your elbows outward more. Where as keeping the grip with fingers outwards keep you elbows closer to your bopdy. But yea leaning foward is one of the big things i have a problem doing when doing dips but after awhile of doing them i got a hang of it i just felt unbalanced before. After dips I'll never go back to declines again. Work like a charm

  25. Yea my chest seems to respond the best to flyes than anything else. I get that good stratch when doing them on a flat bench and i use them alot for pre-exaustion. I can;t really see myself not using flyes as they work so well for me. But I do sometimes use them of course because I don;t want my chest to get used to doing them
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