Incline vs Decline bench

  1. Incline vs Decline bench


    I am currently training for a benching competition and i am wondering what exercise is better for building strength. I work out my chest on Mondays a Thursdays. I am wondering if it is better to do either incline or decline both days, incline and decline on both of the days or switch them like decline on a monday on incline on a thursday.
    Thanks


  2. No need for decline imo. Incline and dips.

  3. why is there no need for decline?
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  4. Decline doesn't carry over at all for me so its pointless for me to do it. Find what carries over for you and stick with it.

  5. Quote Originally Posted by drinkyboy View Post
    Decline doesn't carry over at all for me so its pointless for me to do it. Find what carries over for you and stick with it.
    sweet opinion bro...

    decline is important...


    op. train with bands for a while, train your *******... does the comp youre competing in require flat feet?
    Quote Originally Posted by alwaysgaining View Post
    I've also done fasting and doseing and felt grealt anabolicness , deffint hunger but I'm stronger than that keep full and vascular and strength gose up
    http://anabolicminds.com/forum/cycle-info/177245-swollen87s-training-log.html

  6. Yea you have to have flat fert

  7. In my experience, decline hasn't carried over. I tend to do Incline presses [DB & BB,] weighted dips, and of course flat and DB bench press.

    I'm benching around 360, so I feel like I can give somewhat of an opinion.

    Nonetheless, I also like to do Hammer Strength Presses sometimes, here's a video of me, hopefully giving me a shred of credibility:




    On the road to bench pressing 400 pounds Currently over 360...

  8. The amount of weight one can put up doesn't matter..... incline/decline dips etc can all be useful tools to building a bigger bench...

    You cant just say," it doesn't work for me... no point in doing it"
    Quote Originally Posted by alwaysgaining View Post
    I've also done fasting and doseing and felt grealt anabolicness , deffint hunger but I'm stronger than that keep full and vascular and strength gose up
    http://anabolicminds.com/forum/cycle-info/177245-swollen87s-training-log.html

  9. Quote Originally Posted by swollen87 View Post
    The amount of weight one can put up doesn't matter..... incline/decline dips etc can all be useful tools to building a bigger bench...

    You cant just say," it doesn't work for me... no point in doing it"
    Decline is still worthless IMO. I've got to where I'm at without it.
    On the road to bench pressing 400 pounds Currently over 360...

  10. IMHO the problem with using decline to train for a bench competition is that it has a very short ROM and I personally don't feel much from using it. It could be used in the "x" rep scheme where the weight isn't brought to the chest, nor is it locked out.

    All in all, it wouldn't hurt your bench, but I don't think it would be the best way to up it.

    ManBeast

  11. ok so the incline looks to be the best one

  12. Also is it better to do weighted dips or dips with no weight for like 20 rep sets?

  13. Build up your back and tris. Extra chest work doest really help your bench, Unless its cambered or deep dbs. But the primary movers in the bench are delts, tris, and back. NOT CHEST. This is right out of the westside book of methods.

  14. I do work on back and tris I do every body part twice a week monday chest/tris Tuesday- shoulders/ back Wednesday- bi's/legs and repeat the cycle. Does anyone have a better way to train than this. And could some one answer my question about the dips.
    Thanks

  15. I feel that you need to take into account for the range of motion and what muscles will be used during the lift.

    I have a great book laying around here somewhere that breaks that all down.

    Give me a do or so and Ill get you the details
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  16. Quote Originally Posted by SweetLou321 View Post
    Build up your back and tris. Extra chest work doest really help your bench, Unless its cambered or deep dbs. But the primary movers in the bench are delts, tris, and back. NOT CHEST. This is right out of the westside book of methods.
    ^^^^

    This.

    And, where is you're sticking point? Is it the first 3-4 inches off the chest; the *******; mid-way, etc? Identify your sticking point. Spend your second "chest day" working to strengthen it, and watch your bench press increase.

    Br

  17. Quote Originally Posted by ZiR RED View Post
    ^^^^

    This.

    And, where is you're sticking point? Is it the first 3-4 inches off the chest; the *******; mid-way, etc? Identify your sticking point. Spend your second "chest day" working to strengthen it, and watch your bench press increase.

    Br
    i cant rep you until I rep more ppl lol

    Also weighted versus high rep sets doesnt matter, Id use both during you training to test both sides of your rep strength.

    Also if your training for strength there is no point in having any "chest, tris" "back,delts" "legs, bis" or any split really. The best in the world train in an upper/lower fashion and even more specific in a lift fashion such as ME bench, ME squats/deadlift, DE bench, DE squat/deadlift like at westside. Or bench+assistence, squat+assistence, oh press+assistence, deadlift+assistence such as in 5/3/1. Id personally suggest you do a split like this.

    ME Bench
    ME Bench variations
    Deep DB work neutral grip/Dips/ect
    Back work
    Upper back work+tris, sometimes lateral raises here or ytl's

    ME Squat/Deadlift
    ME Squat/Deadlift variations
    Ham/Glute/Post Chain work
    Back work
    Hips+Core work

    DE Bench
    DE Bench with chains/bands/ect
    Heavy tris work
    Rep tris work
    Back work
    Trap work/Upper back work

    DE Squat/Deadlift
    DE Box Squat with chains/bands/ect
    Hams/Glutes/Post Chain work
    Hams/Glute Work or Hip work or Leg press work
    Core Work

    As you can see I train westside but this is an example of what I would do. The variations of each lift make the lift harder where I already have trouble at to help reinforce even better technique and form. More of my assistence work is foundational work. Since the primary movers in the bench are back/delts/tris That is most of my work, also my sticking point is off my chest hence the deep db work but with neutral grip to still work my tris the most. The primary movers in a powerlifting squat and deadlift are the hams/glutes/hips/back/core NOT quads. This is why more of my work is in those areas. I also do lots of GPP and conditioning too. This is an example of what a split would look like for you. Hope this helps.

  18. So when u train upper and lower you would do chest tris bi delts in one day and legs on another ?

  19. Its mostly tries and back as my delts and chest get enough work from the heavy pressing. Also I do bicep work like 1-2 times a month, if that they get enough work from the heavy rows and chins.

    And lower is mostly lower back, glutes, hams, core, and hips work. I do very lil quad work bc they arnt MY WEAK POINT. But yes pretty much.

  20. Quote Originally Posted by barry2313 View Post
    So when u train upper and lower you would do chest tris bi delts in one day and legs on another ?
    Stop thinking muscle groups and start thinking movements.

    Four major movement patterns to consider when strength training:

    Upper body horizontal
    Upper body vertical
    Lower body squat
    Lower body pull (dead lift)

    The horizontal can broken down into the push (bench press) and pull (bent over barbell row)
    The vertical falls along the same lines (over head press vs. pull ups).

    If you want to get strong, improve movement, and build a proportionate physique, then you have to start thinking about balancing these movements.

    Br

    PS: Thanks lou!

  21. Quote Originally Posted by DkGreek View Post
    Decline is still worthless IMO. I've got to where I'm at without it.
    opinions are like @ssholes... everyone has one and they all stink

    your not even that strong bro... fall back small back
    Quote Originally Posted by alwaysgaining View Post
    I've also done fasting and doseing and felt grealt anabolicness , deffint hunger but I'm stronger than that keep full and vascular and strength gose up
    http://anabolicminds.com/forum/cycle-info/177245-swollen87s-training-log.html
  22. Unbreakable
    David Dunn's Avatar

    Quote Originally Posted by drinkyboy View Post
    No need for decline imo. Incline and dips.
    Quote Originally Posted by barry2313 View Post
    why is there no need for decline?
    "Decline is for pussies"
    We live in a time where our planet suffers from two epidemics simultaneously - starvation and obesity.

    Look at all these little kids taking care of the music biz, don't their business take good care of me.

    I have the fire, I have the force, I have the power to make my evil take it's course.

  23. Quote Originally Posted by swollen87 View Post
    opinions are like @ssholes... everyone has one and they all stink

    your not even that strong bro... fall back small back
    Lol @ this.
    On the road to bench pressing 400 pounds Currently over 360...

  24. Swollen,

    Before you try talking to me again, why don't you adjust your language?
    On the road to bench pressing 400 pounds Currently over 360...

  25. Quote Originally Posted by ZiR RED View Post
    Stop thinking muscle groups and start thinking movements.

    Four major movement patterns to consider when strength training:

    Upper body horizontal
    Upper body vertical
    Lower body squat
    Lower body pull (dead lift)

    The horizontal can broken down into the push (bench press) and pull (bent over barbell row)
    The vertical falls along the same lines (over head press vs. pull ups).

    If you want to get strong, improve movement, and build a proportionate physique, then you have to start thinking about balancing these movements.

    Br

    PS: Thanks lou!
    ^^^^ This
    Once I started training movements my lifts took off.
    5/3/1 was a good program that focused on
    Bench (horizontal)
    Press (vertical)
    Squat
    Deadlift

    Listen to this man.

    And your welcome Zir Red

  26. Thanks for the advise

  27. i do westside and my main pressing movements are...
    floorpress + chains
    bench + bands
    bench + reverse bands
    bench + chains
    and wide grip variations of these as well my average for these is 370-390 except floor press

    i also do a lot of heaving rowing movement such as tbar 5x5 and than the next time i hit my back, ill do 1 arm dumbells rows chest suppored for 5x20 or so

    for my delts 90% of the time i do rear delt flyes of facepulls

    and for triceps i usuallaly do a lower rep pressing movement + a higher rep extension movement. idk if theres much any science behind it but it works for me and my two friends who all train together
    Serious Nutrition Solutions

  28. Quote Originally Posted by David Dunn View Post
    ^^

    the whole point of arching your back n jazz is to get your body into a declined position. good post dunn
    Serious Nutrition Solutions

  29. Quote Originally Posted by barry2313
    I am currently training for a benching competition and i am wondering what exercise is better for building strength. I work out my chest on Mondays a Thursdays. I am wondering if it is better to do either incline or decline both days, incline and decline on both of the days or switch them like decline on a monday on incline on a thursday.
    Thanks
    Incline close grip db press. Decline is pretty much a waste for pl.

  30. Quote Originally Posted by barry2313
    Also is it better to do weighted dips or dips with no weight for like 20 rep sets?
    Its better to do close grip bench, board press, jm press, floor press. These have more carryover for pl. Dips build tris and chest but tax shoulders. I have done dips with 110 lbs straped to my waist and my tris grew but didnt carryover to bench and my shoulders were beat to hell. So I gave them up and my bench continues to grow with out them. There better for bb.

  31. Quote Originally Posted by GeekPoop View Post
    i do westside and my main pressing movements are...
    floorpress + chains
    bench + bands
    bench + reverse bands
    bench + chains
    and wide grip variations of these as well my average for these is 370-390 except floor press

    i also do a lot of heaving rowing movement such as tbar 5x5 and than the next time i hit my back, ill do 1 arm dumbells rows chest suppored for 5x20 or so

    for my delts 90% of the time i do rear delt flyes of facepulls

    and for triceps i usuallaly do a lower rep pressing movement + a higher rep extension movement. idk if theres much any science behind it but it works for me and my two friends who all train together
    If you havent had a chance I suggest getting the westside book of methods. louies routine is pretty scientific if you ask me. The book helps so much.

  32. Quote Originally Posted by SweetLou321

    If you havent had a chance I suggest getting the westside book of methods. louies routine is pretty scientific if you ask me. The book helps so much.
    Great advice.

    I worked with Cory (VP of Muscle Pharm) about 4 years ago and he was in transition from body building to power lifter.

    He was hardcore into the Westside training. Those were some of my best gains not only in size, but power as well.
    Formutech Nutrition | Online/Social Media Rep
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  33. Quote Originally Posted by SweetLou321 View Post
    If you havent had a chance I suggest getting the westside book of methods. louies routine is pretty scientific if you ask me. The book helps so much.
    i got most of the concepts of it. I have a elite PLer who pretty much helps me out w everything so far. he smart fellow
    Serious Nutrition Solutions
  

  
 

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