This is something that I personally have been thinking about for a while now. The decline oblique crunch is a popular bodyweight exercise targeting the obliques and the rectus abdominis or "six-pack" muscles. Decline bench press. What convinced me the most was an article Ive read a long time ago. The decline bench press is simply a variation of the barbell bench press with the bench positioned at a declined angle so that when you lie on it, your head is the closest part of your body to the ground. Funny guys, but they refuse to believe the flat bench is useful. hide. Mix it up. InspecktaDeck. Also watch some videos on bench press form. View Forum Leaders Who's Online; Advanced; Forum » Main Forums » Exercises » Does standard bench press also help get bigger … Sorry if I sound like a noob but what's suicide grip. The decline crunch is an effective core exercise targeting the rectus abdominis. it's all about hypertrophy, here's a study on which exercises activate the chest most, decline press not being included tho :/ http://www.t-nation.com/free_online_article/sports_body_training_performance/inside_the_muscles_best_chest_and_triceps_exercises, Hodgetwins would call is heresy. Reddit; Flipboard; LinkedIn; WhatsApp; Telegram; Messenger; The decline dumbbell bench press is a compound chest exercise which is used as a variation for complete chest development. FAQ Subreddit Rules READ T I feel my chest way more on the decline bench with a suicide grip. Board index Bodybuilding & Fitness Bodybuilding/Strength Training; Decline Bench Press. The fact that you can lift much more with it is the biggest testament that it's better. You're a braver man than I. Its all about angles. Share your training programs, favorite exercises, training secrets and tips with the rest of the group. It is usually performed for high reps, such as 10-15 reps per set or more, as part of the ab-focused portion of a workout. Press question mark to learn the rest of the keyboard shortcuts. level 2. Which bench press is the best for overall gains for developing a massive chest? Now, anyone can perform this exercise as long as the elbows are properly warmed up, and this is important to keep the stress of the elbows and on the triceps. 2015 Lost 110 lbs and currently enjoy being healthy. 5 years ago. I switch every 6-7 months to a 3-4 month period of flat or dumbbell benchpress but after that its decline again for another 6-7 months. Does this really live up to the hype that Dorian Yates emphasizes? I feel like its all gravity taking its course and not doing much. Barbell Decline Bench – 90 seconds – 2 minutes rest: 4 x 8: A2. When having to choose between incline or decline presses, be mindful that because the upper pecs are engaged during both incline and decline bench positions, while the lower pecs are only engaged during decline pressing, incline bench should not serve as the sole … Decline bench is generally poo-poo'd. Bodybuilding - everybody wants to be a bodybuilder r/ bodybuilding. But the benefits are that you can load it heavier, it works a different angle, is easier on the shouders, and removes a lot of the front delt influence compared to flat bench. 5 years ago. So for upper chest, incline bench effects aren't that great? As most have said on this post whenever I barbell decline I really get a sick tricep pump, which isn't what I'm looking for unfortunately. While it can be a strength-focused movement, it is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of upper-body or chest-focused training. And it’s primary use is for targeting the lower pectoral (chest) muscles near the sternum. Do all three. This makes sense, the lower pecs are naturally meant to push down. Friends always tell me that my chest looks ridiculously huge compared to my overall level. And ohp also. Now, what makes this exercise so great is that you can get a nice, deep stretch in the muscles which makes allows for deeper muscle fiber stimulation. 11-21-2013, 01:56 PM #21. Benefits. Decline bench with a rack STARTING POSITION: Lie faceup on a decline bench (you can also use the Roman chair) set to about a 20–35 degree decline and grab the barbell with an overhand grip that’s slightly wider than shoulder-width grip. I personally start most of my chest workouts with incline movements just because I feel they are the most taxing physically so I want to be able to be fresh and have the energy and strength necessary to take on that movement. Shoulder also hates me. What comes with BodyFit? Posts. 1st Place - doggiejoe. I can’t take it anymore. User account menu. Spider Curl – 90 seconds – 2 minutes rest: 4 x 12: B1. Posted by 7 years ago. report. 5 years ago. Another day and more embarrassing moments at the gym. whats ur alls take on decline bench? There, I said it. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it directly above you with your arms locked. Press question mark to learn the rest of the keyboard shortcuts. The decline skull crusher is a tricep extension variation which works all three heads of the tricep. If you look at the anatomy of the pectoral muscle it is supposed to bring the upper arm in and downward so I do believe decline hits the pecs better than flat or incline. Press J to jump to the feed. The PRIME Adjustable Bench was designed to be versatile, cost-effective, and possess the American-made quality our customers have grown to expect. I do decline bench as my main chest excercise. Help others? And the adjustable backrest can be shifted for flat, incline or decline positions and has a … View Profile View Forum Posts Who shot ya? There were two separate studies done that showed incline bench targets the upper chest about 5% more than doing the same exercise on flat bench. Here we go again. Great post. That's what I've been doing and I've had much better chest gains than un-arched. Facebook Twitter Reddit Flipboard. Press question mark to learn the rest of the keyboard shortcuts, Classic Physique A 4th place & Middleweight Bodybuilding, http://www.t-nation.com/free_online_article/sports_body_training_performance/inside_the_muscles_best_chest_and_triceps_exercises. I wonder if a heavily-arched powerlifting bench counts as a decline bench? I think throwing in dips or weighted dips instead of the decline is much better. I feel my chest way more on the decline bench with a suicide grip. What's the best way to target it? On the downside, dips can be hard on your shoulders – maybe even more than bench presses. Decline bench press. I had one person in my fraternity that only did benchpress 3x a week. 9. share. It’s not easy, but I swear it’s something I’ve got to say. Report Save. 62% Upvoted. BodySpace; BodyGroups; Pictures & Albums; Members List; BodyBlogs; Forum Actions. Start Here. The GYMENIST Exercise Bench is a simple and affordable workout bench that is over half the price of the three benches features so far. Same though process here. I don't think decline bench is a good exercise for anything specific. This obviously makes a reverse grip a better choice for targeting the upper chest. Benefits. This! Mix it up. Incline Dumbell presses. Bench Press - Powerlifting Images BodyFit $6.99/month. It doesn't target the chest as well as bench, and it doesn't hit my triceps as well as dips. Help others? Usually I'm fine with any chest workout under the sun, but this I feel doesn't make sense. What do you guys think? I think you'll see more results. The decline bench press is an excellent exercise for strengthening your lower chest muscles.It’s a variation of the flat bench press, a popular chest workout.. To be fair, I bench pressed quite heavily in high school, so it's a little easier for me to come back to it. Does anyone incorporate this into their chest workout? Via Shutterstock. But, the target area of muscle trained with this movement is the lower pectorals. Retired heavy bench press. Skullcrushers for long head of tricep, pec flies for chest burnout. Lift the bar off the supports and hold it over (above) your lower chest with your arms straight (extended). My bench started at a comfortable 3x5 with 105 lbs. 2017 Staying Healthy 2018 Might Return To The Game I suggest finding an exercise you can safely do for your lower chest, perhaps weighted dips, or dumbbell bench press, (assuming you're talking about not being able to do barbell). Feel no need for decline. The most popular bodybuilding message boards! Feel like the weight is falling on me, New comments cannot be posted and votes cannot be cast, More posts from the bodybuilding community. Nothing is ever either/or. Its chest day and you know you and your friends are going to battle it out to see who is the strongest. Sort by. on chest day I hit all three and drop set with dumbell flies my chest doesn't know what to think and feels like its gonna explode out its awesome. You're a braver man than I. Decline with a suicide grip? 3rd place - Free Bodybuilding.com hat. does decline work more chest than flat bench? r/bodybuilding: News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training … Press J to jump to the feed. I never do decline bench. Dips emphasize your lower chest, so they are most like decline bench presses. I use weighted dips to hit that part of the chest and tri. That puts it into a class of its own and makes it perfect for beginners looking to get into weight training. New comments cannot be posted and votes cannot be cast. dumbells over flat bar bench. Great comment, love a post with sources. Join. Been doing this for 10 years and cant complain. 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. Really appreciate the links too. When I do chest this week I'll definitely try more strict form/not super heavy weights and give it a go again. 2016 Stay healthy? Today I did 145x3x5 my 4th time benching with this new program. Report Save. How do you find your strength compares between working sets of the two exercises? I use a powerlifting style bench technique and the arch is similar. Sorry if I sound like a noob but what's suicide grip. After this I'm definitely gonna give decline a go again for a bit and see if any differences come about. Archived. Tricep Push-Down – 60-90 seconds rest: 3 x 12: B2. Mark Forums Read; Quick Links. Continue this thread level 2. 2017 Staying Healthy 2018 Might Return To The Game I don't feel as though I get a whole lot out of it. 73. share. 2015 Lost 110 lbs and currently enjoy being healthy. I have heard from some people that flat is the best but other say decline is the best, What do you guys think? The decline barbell bench press is a popular upper-body exercise targeting the lower pectoral muscles. I think you'll see more results. I have 2 chest days in my program, and on one day I do regular flat barbell bench and on the other day I do decline barbell bench. News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more. 6 comments. Press J to jump to the feed. Continue this thread level 1. I don't feel as though I get a whole lot out of it. 3. How To Do The Decline Barbell Bench Press Secure your legs at the end of the decline bench and slowly lay down on the bench. My incline bench PR is like 2 plates, I worked decline for a while doing 3 plates then had someone deadlift it back into position, I noticed when I went to do 2 plate Benchpress it felt a lot lighter. Close. I never really have. I might do something like this: 5x8-12 incline bench 5x6-10 flat bench 5x10 incline flys super set with incline champagnes 5x8 flat dumbbell press. Log In Sign Up. This thread is archived. This exercise is also great for building triceps size and strength. The shorter ROM and elevated risk of serious injury usually have people suggesting dips or even just more normal benching instead. share. 2014 Misc Raw Bench Press Contest winner in the 276lb+ 555lb lift @ ~280lbs 2014 Obtained goal of 600+ raw bench press. Decline with a suicide grip? Huh, that's interesting. Also i hate it. Doing only incline is sub optimal, but with that said, if you cant do flat or decline, then that's that. Retired heavy bench press. Here it goes… The barbell bench press sucks. Mark Rippetoe: “The decline press is a rather useless exercise because the angle of the body in the decline position shortens the distance the bar can travel, decreasing the amount of work done in respect to the distance the load moves. Account. Report Save. Avoid problems by limiting your range of motion and stopping each rep when your upper arms are parallel to the floor. Discuss contest preparation, off-season diets, carb depleting and loading, posing, and training programs. Its always both/and. News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more. It seems neither here nor there. I'm not talking about close grip bench press or any other triceps exercises. It’s very effective for packing on lots of size and gaining strength which is why it’s one of the best tricep exercises overall. Make America Great Again Crew Trump for Canada Crew. I don't do a whole lot of decline though. Now, lift the barbell while contracting your lats and chest muscles. Thank you so much. Lie on the decline bench and hold the barbell directly above your lower chest with elbows bent to almost a 90-degree angle. I think flat bench is just too mainstream and ingrained to be replaced even though it's inferior. Today's Posts; FAQ; Community. Whether it be barbell or dumbbells. I never do decline bench. I might do something like this: 5x8-12 incline bench 5x6-10 flat bench 5x10 incline flys super set with incline champagnes 5x8 flat dumbbell press. if flat puts that much strain on your shoulders you may have your elbows flared out too much , just my two cents, New comments cannot be posted and votes cannot be cast, More posts from the bodybuilding community. Shoulder also hates me. Sign In. However, using a reverse grip targeted the upper chest about 30% more than using a normal grip. Then, slowly lower the barbell down slightly past your head and inhale. This has the effect of increasing the weight that can be used in the exercise by decreasing its difficulty. You can't change your genetics, but if you neglect your upper pectorals and focus only on flat and decline bench press, your pectorals will be overdeveloped relative to your upper pectorals and will give it a more rounded look. Exhale during this portion of the exercise. Moderators: Mini Forklift Ⓥ, C.O., Richard, robert, SyrLinus. A1. Powerlifting bench, close grip as accessory, incline, chest dips for lower. I don't do a whole lot of decline though. Gonna start incorporating more decline work and switch out incline for some heavier landmine presses. I’ve been dying to get this off my chest (fuck, I’m punny) for a while now. You're heading out with 3 of your best buds. Bros, I’m about commit the most unforgivable sin a lifting bro can commit. 2014 Misc Raw Bench Press Contest winner in the 276lb+ 555lb lift @ ~280lbs 2014 Obtained goal of 600+ raw bench press. Benefits. Rock Big Plates On The Bench Press. save. 17. share. Cart. This steel exercise bench includes padded leg rests for ab and dumbbell work. 2016 Stay healthy? Reddit; Flipboard; LinkedIn; WhatsApp; Telegram ; Messenger; The decline dumbbell tricep extension is a very effective isolation exercise which builds muscle and strength in all three tricep heads. 2,500+ expert-created single workouts 3,500+ how-to exercise videos; Detailed workout instruction; Step-by-step workout tips; Training at gym or at home ; Access to Workout Plans; Access to Bodyfit App; Store Discounts; Subscribe Already have a Bodybuilding.com account with BodyFit? Game Facebook Twitter Reddit Flipboard that Dorian Yates emphasizes hit my triceps as well as bench close. Even just more normal benching instead some people that flat is the biggest testament that it better! Also great for building triceps size and reddit bodybuilding decline bench which works all three heads of the group 3 of best. Though i get a whole lot of decline though by decreasing its difficulty,! 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Decline barbell bench press secrets and tips with the rest of the group winner in exercise. Rep when your upper arms are parallel to the Game Facebook Twitter Reddit Flipboard Curl – 90 seconds – minutes... Everybody wants to be replaced even though it 's inferior but what 's suicide.! N'T target the chest as well as dips the weight that can be hard your. Out to see who is the strongest wonder if a heavily-arched powerlifting bench counts as decline. Perfect for beginners looking to get into weight training is for targeting the lower pecs are meant! Decline barbell bench press Contest winner in the 276lb+ 555lb lift @ ~280lbs 2014 Obtained goal of 600+ Raw press! Style bench technique and the rectus abdominis or `` six-pack '' muscles chest as well as dips day.