decline bench

R_Alan1 · 10-03-2006, 07:11 PM

My chest workout consists of barbell incline bench, barbell flat bench, and fly's. A lot of people are huge and strong and don't do decline bench, but I never really knew why. Should I be doing decline bench?
Stats:
6'2"
190lbs
12ish% bodyfat
goal=gain lean muscle mass and get strong

any advice/suggestions about training my chest is appreciated..thanks guys

**Basso** · 10-03-2006, 08:05 PM

I don't find them very useful, but if your lower pecs are behind they may help. You could also use them for close grip instead of using boards. I wouldn't worry to much about it though.

R_Alan1 · 10-04-2006, 09:37 AM

thats what i figured, but i didn't wanna assume anything...thanks

**MakaveliThaDon** · 10-04-2006, 08:02 PM

Decline DB press stimulates the most chest muscle fibers out of all the chest workouts, that's what i was always told when I started working out. It's not something I just flat out wouldn't do, i've always done it, and will always do it, I just think it's important to keeping your chest proportioned.

**Basso** · 10-04-2006, 10:55 PM

Quote:

Originally Posted by MakaveliThaDon

Decline DB press stimulates the most chest muscle fibers out of all the chest workouts,

?? Your going to have to prove that one to me! If you want to know which movement uses the most of the chest conduct this little experiment for me. Go to the gym and grab a couple 15 or 20lb dbs or just the bar. Lay on the incline, flat and decline benches. On each bench slowly lower and raise the weight concentrating on trying to use only the chest, this will give you a feel for how much chest is involved.
Personnally I find declines a waste of time JMHO

**Jayhawkk** · 10-04-2006, 11:00 PM

I stopped doing them because of the odd position I was put in and I don't work out with a partner. I tried the dumbell version and flipped over backwards

I do dips now

**MakaveliThaDon** · 10-04-2006, 11:18 PM

Quote:

Originally Posted by Basso

?? Your going to have to prove that one to me! If you want to know which movement uses the most of the chest conduct this little experiment for me. Go to the gym and grab a couple 15 or 20lb dbs or just the bar. Lay on the incline, flat and decline benches. On each bench slowly lower and raise the weight concentrating on trying to use only the chest, this will give you a feel for how much chest is involved.
Personnally I find declines a waste of time JMHO

I don't have one, that's why i ended it with "that's what I was always told when i started working out" It was on a different board a couple of years ago, the science behind it, was that I guess one of the "respected members" said that dumbbells stimulate more chest fibers than barbell anyways, and that decline stimulated more fibers than incline and flat because you used more stabilizing muscles along with it, and then you put the two together, and you get decline DB as stimulating the most muscle fibers. Don't know if he's right, don't care, I just like doing them, and they work good for me

**Jayhawkk** · 10-04-2006, 11:22 PM

It definately takes more muscle to do declines as I found out the hard way

I think i'm going to add some light weight smith machine declines to my chest workout.

idunk42 · 10-04-2006, 11:47 PM

Never do decline, never will. Doesnt seem necessary.

**bpmartyr** · 10-05-2006, 12:00 AM

I'm in the "I don't do declines" camp. I do however like dips. To each their own.

**Basso** · 10-05-2006, 12:20 AM

Quote:

Originally Posted by Jayhawkk

It definately takes more muscle to do declines as I found out the hard way

I think i'm going to add some light weight smith machine declines to my chest workout.

Noooooo, not the smith! Anyway I think that declines involve your lats a lot more but not chest.

**Jayhawkk** · 10-05-2006, 12:22 AM

I loves the smith mang

I use it for a bunch of exercises.

**Basso** · 10-05-2006, 12:24 AM

Quote:

Originally Posted by Jayhawkk

I loves the smith mang

I use it for a bunch of exercises.

Now I'm beginning to understand the "hate club" lol
I guess I'll forgive ya but just so you know I'm 100% antismith, unless I need a place to hang my towel.

**Jayhawkk** · 10-05-2006, 12:27 AM

Don't tell me there's an addition to the "Club"? haha

**Jayhawkk** · 10-05-2006, 12:30 AM

Oh and it holds my towels too but just an example...

Reverse shrugs

Upright rows (to sternum)

Bent over rows

Military presses Both front and rear(alternate every 3rd week)

Calves raises

Single leg squats

Good Mornings(light weight mostly for stretching)

**Basso** · 10-05-2006, 12:32 AM

Nah, I couldn't do that to ya Jay! I'll just feel sad knowing that your playing with smith

**Basso** · 10-05-2006, 12:37 AM

Quote:

Originally Posted by Jayhawkk

Oh and it holds my towels too but just an example...

Reverse shrugs

Upright rows (to sternum)

Bent over rows

Military presses Both front and rear(alternate every 3rd week)

Calves raises

Single leg squats

Good Mornings(light weight mostly for stretching)

Ouch, I can see Calf raises, Single leg squats and maybe reverse shrugs, but all the rest would be so much more productive with a bar!
I can't picture GM's on a smith, do you step back as your lowering it or do you just stick your arse out?
You should at the very least give Bent Over rows a shot, compound movement like that you lose a lot on the smith.