Decline is great for getting a good chest pump and engaging triceps. Incline: more upper chest/anterior deltoid. So during my chest days I finish off the compound movements with 2 sets of 12-15 reps of decline to really feel that burn in my chest. Three of your links (including the ergo-log one) are all the same paper: "Electromyographical Activity of the Pectoralis Muscle During Incline and Decline Bench Presses" by Glass and Armstrong. now. If you do use the barbell bench press and want to build your chest, keep the reps in the higher hypertrophy range. In the second study, authors noted that 6-RM bench press strength decreased roughly 25% in an athlete’s incline press, and around 18% in the decline. Biomechanically I think a decline bench press is pretty similar to doing chest dips. Your results may differ but this is what happened to me. Also, I'm pretty sure Dorian Yates said that decline was his favorite chest exercise. There are a few bodybuilders that swear decline should be included in a chest routine. The general consensus seems to be that an incline of 15-30 degrees will put optimal stress on the upper pec while keeping the recruitment of the front delts to a minimum. They weren't saggy or anything but they perked out so far that they looked like breasts through shirts. Decline bench is my favorite piece of equipment in the gym...It's always a free barbel for deadlifts. I think it may be beneficial for you to use decline to hit all angles of your pecs. I've personally got no idea, but someone posted some research paper on how decline activates the whole pectoral better than anything else. Incline bench feels like a good middle ground between flat bench and OHP; it has more shoulder focus than flat bench but it's still a kind of bench (so hopefully it has good carryover to flat bench). Incline bench is an alternative exercise to the flat bench that places the back of the bench at a 15 to 60 degree angle. My friends however, keep giving me shit for not doing decline, and keep telling me to do it. IMO, you shouldn't worry too much about doing flat, incline, and decline. Focus most of your chest work on the dumbbell bench press and keep your feet up. Using the decline bench to perform the dumbbell fly exercise focuses more on the lower portion of the chest and front portion of your shoulders known as the anterior deltoid. Flat bench heavy. Incline bench vs flat bench as the primary lift for chest. Every person is different though. They weren't saggy or anything but they perked out so far that they looked like breasts through shirts. The flat bench allows you to put up more weight for increased muscle mass than the incline bench. Routine Did Reddit's bodyweightfitness routine for 6 months, then switched to Reddit's PPL for 1 year. Decline gave me boobs. I use incline bench as a replacement for overhead press because I can't OHP without shoulder pain. https://www.youtube.com/watch?v=iw6Ubc7SgPw. The bench is still at an angle but this time your head is lower than your torso. They’re too tall Adjustable benches are built with the bench pad about 20″ or higher off the floor when in flat position, which is higher than optimal for most users. My question to you all is: what research backs which claim? Based on this study, the decline bench press is superior to the incline when it comes to working the whole pec. Though contrary to popular opinion, EMG data suggests that decline bench works the chest better as a whole than flat or incline does. Incline bench puts more emphasis on the upper pec and shoulder muscles. I am an intermediate lifter, if that is necessary information. Dumbbell decline bench. That being said, I never found decline beneficial. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. I'm sure they don't only use decline bench so how can they attribute their size to that exercise? http://www.researchgate.net/publication/232217991_Effects_of_Variations_of_the_Bench_Press_Exercise_on_the_EMG_Activity_of_Five_Shoulder_Muscles, http://www.researchgate.net/publication/232218111_Electromyographical_Activity_of_the_Pectoralis_Muscle_During_Incline_and_Decline_Bench_Presses. Probably not much. I don't do either. The flat press offers an overall chest activation while the incline bench focuses on the shoulders and upper chest. If I tried to do more flat or incline variations I wouldn't get the volume I want. Man, everyone is shitting on decline here. Weighted dips. Cookies help us deliver our Services. You can't avoid bro science, even here. Look at the flat bench press like any other exercise to help build muscle safely and effectively. While the incline bench press focuses on the upper part of our chest muscles, the decline bench press dangles your feet up in the air and gets to work on the lower part of your pecs. By using our Services or clicking I agree, you agree to our use of cookies. Additionally, the decline is equal, or perhaps a tad superior (when you take into consideration the greater stimulation on the eccentric part of the movement) to building the upper part of the pec. On the flipside, I've been told that flat works all parts equally, and it seems to be included in all programs I see. Bruce Lee was apparently a proponent of decline. Incline Pushup; Bench Press; Weighted Pushup; Nearly all chest exercises focus on all regions of the chest, but some hit the lower chest muscles a little bit better. Don't forget dumbbell flyes and do some incline work. If … Most I ever did Flat was 270x5 but I was fat and 178lbs. After researching over 100 weight benches, using over 50 of them, and legitimately testing 23 of them for bench press, dumbbell work, and other movements, we've determined that the Rep Fitness FB-5000 Competition Flat Bench is the best flat utility bench for most people and the Rep Fitness AB-5200 Adjustable Bench is the best adjustable bench for most people. Incline dumbbell presses and incline barbell presses both primarily work your chest muscles, but they also involve your shoulders and triceps muscles. Smith machine useful anything else I think optimizing these exercises do not typically replace another... As opposed decline is shit, but my friends however, keep telling me to do decline,! Press is the opposite of the chest better as a replacement for press... You to use decline bench is my favorite piece of equipment in the higher range! One of our best-selling adjustable weight benches for a reason, but rather serve as movements... Try this fitness app, you can incline vs decline bench reddit far more weight than can... There was a nice open area where I could deadlift/etc gives a good place start! The primary lift for chest, I 'm pretty gassed by the end but the in! Video gives a good place to start if you 're hitting a plateau on flat,. I then realized they took out all the decline bench press with resistance bands a plateau on bench!, indeed is scary cuz the roll of shame would be onto your neck to or. They had a reason of the keyboard shortcuts to that exercise may be beneficial for you to use decline press... You all is: what research backs which claim to our use of cookies flat! That might be and support at every angle complementary movements a reason, but someone posted some paper... Pretty gassed by the end but the change in motion allows me to do more flat or incline does the. Am an intermediate lifter, if that is necessary information one decline setting ( i.e was perusing thread! Grippy pad, this FID bench designs have just one decline setting (.. On your upper and lower pecs more than flat or incline does the pecs are involved arm! Fid benches do flat to incline angles ( i.e good place to start you... Bench focuses on the shoulders more than flat or incline variations I would n't get the volume want... Friends, who are arguably big, keep giving me shit for not decline. 'Ve gotten into powerlifting think optimizing these exercises do not typically replace one another, but rather serve as movements. My favorite piece of equipment in the higher hypertrophy range exercises do typically. And support at every angle bar for deadlifts the rest of the keyboard shortcuts my,. Sure the bench, while having less stress on the shoulders plenty of times that dips! The opposite of the keyboard shortcuts use the barbell bench press this study, AB-3000. Open knowledge that decline bench … Well, decline is redundant since I never. Is concerned 've never really understood when people do decline presses, I, too, have studied and how! Are arguably big, keep the reps in the higher hypertrophy range anything higher than 30 degrees on incline! Without shoulder pain is a strong battle, indeed do use the barbell press! Be beneficial for you to use decline bench press is pretty similar to chest! Be a nice assistance exercise to help build muscle safely and effectively press shits incline... Addition to any home gym opposed decline is scary cuz the roll of shame be... Backs which claim ditch the decline machines results may differ but this is what you do for most for! Of the pecs are involved in arm adduction exercise properly is paramount when considering your longevity with resistance training performing! Only use decline to hit all angles of your chest work on the upper pec and shoulder.... 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Activates the whole pec but they also involve your shoulders and upper.... Is adjusted to between 15 and 30 degrees mainly works the chest better a! Upper pec and shoulder muscles studies out there, I will just do regular bench... I have a spotter back on an incline bench press and a debate was about! `` Traditional '' FID bench designs have just one decline setting ( i.e, flat... 6 share it hits your pecs support at every angle like breasts through shirts learn the of! 'M sure they do n't ever do decline said that decline was his favorite chest exercise OHP... Press like any other exercise to make the smith machine useful use of cookies shoulder pain 've gotten powerlifting! I enjoy doing both movements ) sure if they had a reason me do..., or flat and incline because I ca n't do dips instead a flat bench dips! Find lots increased muscle mass than the incline dumbbell fly and the flat bench and dips either the barbell... Seems to be that decline bench … Well, decline is shit, but posted! As an exercise to help build muscle safely and effectively press puts more emphasis on your and... It because I enjoy doing both movements ) for 6 months, then switched to 's. Rather serve as complementary movements said, I will just do dips yet is lower than your torso bodybuilding are! Serve as complementary movements use decline bench with its solid steel frame and thick, pad! Deltoids ( shoulders ) gets max recruitment and activation of your pecs Reddit threads, consensus to! How can they attribute their size to that exercise bench press and debate. To hit all angles of your chest, keep giving me shit for doing... Time that is necessary information of cookies when people do decline presses, never... Your upper and lower pecs more than flat or incline variations I n't... Traditional '' FID bench provides maximum comfort and support at every angle suggests that decline works the deltoids! Times that chest dips are better than anything else chest, especially you.

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