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Decline Bench

B-Trotter

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Hi guys,

About 5 weeks ago I substituted Flat Bench for Decline Bench after reading about it on this forum. The transition has been a revolution for me, I LOVE decline benches. There is already a noticeable difference in pec mass (and triceps).

I sometimes had right shoulder issues flat benching, but I'm starting to get them in my left and NOT right shoulder doing declines. On the negative, a sharp pain plagues my left shoulder, it's greatly inhibiting the amount of weight that I can use.

It doesn't effect my overhead pressing or dips, though. Nor does it effect any other movement, even flat benches.

Does anyone else experience this? Any noteworthy warmups or exercises to make this problem disappear?

I'd HATE to have to give up declines.


Thanks
 

Dens228

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I've relied mainly on declines and dips for years.
Flat bench works ok for me but puts a little stress on my right shoulder joint which is shot from my football days. Even the slightest incline is out of the question.
 

Smack

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What degree of decline are we talking here? I've just never been able to get much of a stretch/pump in my pecs from BB decline benching... DB on the other hand is a little better
 

Dens228

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What degree of decline are we talking here? I've just never been able to get much of a stretch/pump in my pecs from BB decline benching... DB on the other hand is a little better
I put a 6 inch block under the foot of the bench so not that deep of a decline.
When I first started using decline I had to mess around with my grip width and bar placement to get the correct feel/position.
 

suppdude

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Throwing 1-2 45lb plates under the foot of the bench is plenty enough decline.
 

B-Trotter

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What degree of decline are we talking here? I've just never been able to get much of a stretch/pump in my pecs from BB decline benching... DB on the other hand is a little better
Looking at the bench, between 20-25 degree decline, I'm not sure. It's not terribly steep.

I get an immense pump throughout the entire pecs, top to bottom.

I have a 6'4" reach, so ROM is still quite substantial for me, hence the stretch and pump, maybe. That said, flat bench doesn't pump like declines at all.
 

nothuman

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Science has shown the decline bench activates more of the pecs than the incline bench, so they're definitely good. I remember a while ago, people were trying to say it was useless and to do dips instead. I say why not do both.
 

coolways

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Dorian Yates has a Blood and guts video on you tube, I recommend checking it out. After I saw that I only use decline, even tho I always did. For flat I use dumbells and go heavy up to 150 on each side for reps. Flat bench = pec tear at some point for some people.
 

suppdude

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Science has shown the decline bench activates more of the pecs than the incline bench, so they're definitely good. I remember a while ago, people were trying to say it was useless and to do dips instead. I say why not do both.
This. On an EMG activity, decline actives more fibers as a whole, while +45 degree incline activates more "upper" chest.
 

nothuman

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This. On an EMG activity, decline actives more fibers as a whole, while +45 degree incline activates more "upper" chest.
This is exactly what I wanted to say but forgot the technical language of what I read lol
 

B-Trotter

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This is why I don't want to give up declines. For me, the theory is working in practise.

On that note, any ideas why I'm getting these sharp pains in my left shoulder? Any remedies? I've never had issues with this shoulder before.
 

Mini Truck

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Do you or can you, do broom stick up and overs?

I use a band instead and do 8-10 reps in between sets for the first several
sets to warm up my shoulder girdle.

-MT
 

B-Trotter

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Do you or can you, do broom stick up and overs?

I use a band instead and do 8-10 reps in between sets for the first several
sets to warm up my shoulder girdle.

-MT
I'm not sure what this is. If you have time do you mind explaining?

I've got bands, and can get a broomstick if necessary.

Thanks.
 

11111

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I'm not sure what this is. If you have time do you mind explaining?

I've got bands, and can get a broomstick if necessary.

Thanks.
mini truck is spot on, they are very effective for overall shoulder girdle health. (If what he's referring to is what I think he's referring to):

dante has talked about these a lot over the years.

[ame="https://www.youtube.com/watch?v=33P5AI27eiU"]Shoulder Dislocations - YouTube[/ame]
 

B-Trotter

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mini truck is spot on, they are very effective for overall shoulder girdle health. (If what he's referring to is what I think he's referring to):

dante has talked about these a lot over the years.
Thanks.
 

Tom

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mini truck is spot on, they are very effective for overall shoulder girdle health. (If what he's referring to is what I think he's referring to):

dante has talked about these a lot over the years.

Shoulder Dislocations - YouTube
This simple movement has brought my shoulders back from a state of disaster !!! I wouldn't trade my broom stick for a million dollars !
 

Big-Dawg

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I love doing decline heavy bb or db,just bb like to have a good spotter...If it ain't heavy it isn't worth lifting lol...That's not meant for any bbers sorry guys...

Omni-Labs SPONSORED ATHLETE©[email protected]®THE REAPER
 

tenny

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This simple movement has brought my shoulders back from a state of disaster !!! I wouldn't trade my broom stick for a million dollars !
now if we can find something for knees and elbows....

:(
 

Archer

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Been doing heavy declines for a few years now....way easier on the shoulders....then I do lighter weight incline DB presses after...seems to work well
 

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