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For those members who do decline bench press.

purelifting

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How do you do your decline bench press?


I used to put 2 25's under the bench, but Phil told me to add 2 more for more of an incline.




This thread is to see what other members do in the gym. Please do not flame.
 

aussiebulldog

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I do declines in the smith machine.
 

Bulldog1

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Ive used the smith machine but sometimes feel like i put to much stress on the shoulders since its not the perfect motion for you to do decline
 

purelifting

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I would do the decline machine but is is kinda hard to find someone in the gym who can hand me 100lb db's in each arm.
 

tri-terror

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There is always one plate underneath the bench I use. It seems to be enough. It's certainly at least a 45 degree angle down, my shirt always falls down.
 

knucklehed

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my gym has an adjustable decline. I set it at a slight decline. I pick up the dumbells and swing them onto my lap as I sitdown. Then I just lay back and let them tip into position.
I can do this up to 140's although sometimes I struggle getting both onto my thighs. If I go over 140s I have someone load me by putting the dumbells on my thighs while I sit on the bench.
 

gstracer

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I haven't done decline in like 5 years, put way too much stress on my shoulders even with just 225 just dose t feel right. plus I've watched a lot of pros working out in vids an Interviews and never seen any of them do it. most said that u get enough stimulation in the lower pecs from flat bench but I'm no expertI'm doing fine without it.
 

myosin

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Lazy and busy :)

I haven't done decline in like 5 years, put way too much stress on my shoulders even with just 225 just dose t feel right. plus I've watched a lot of pros working out in vids an Interviews and never seen any of them do it. most said that u get enough stimulation in the lower pecs from flat bench but I'm no expertI'm doing fine without it.
Not you, me :).... I'm at work right now and don't have the time to go into explanation, but do a search GS, I think you'll like what you read... I know I have at least one post explaining the biomechanics of it. As far as the pro's, well, one, they're "freaks", two- maybe they would have had better chest developement sooner had they done declines? (I know mine improved ALOT when I started them) and three- actually, some pro's do them (Phil and Jay Cutler <though Culter does them on a Hammer>)

Again though, if you do a search, I think you'll find some good arguments for the move :)

Edit: Oh, about the shoulders... that's interesting b/c typically it takes strain off of them... I wonder if the angle of the bench and/or your arms weren't ideal? OK, really need to get back to work :D
 
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myosin

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Pain?

my gym has an adjustable decline. I set it at a slight decline. I pick up the dumbells and swing them onto my lap as I sitdown. Then I just lay back and let them tip into position.
I can do this up to 140's although sometimes I struggle getting both onto my thighs. If I go over 140s I have someone load me by putting the dumbells on my thighs while I sit on the bench.
Is it an adjustable "sit-up" bench Knuckle? That's what I use. I ask b/c on the sit-up one you have to lock your feet and I think it would be impossible for me to do that without tearing an oblique on either side trying to lift the weight.

I put one dumb bell on the bench, then lock myself in holding the other dumb bell, then I have someone put the first dumb bell upright for me to grab and roll back.... but I also need someone to get me "started" on the first rep... the weight pushes my hands so far in my pits and elbows so bent I have NO mechanical levarage to get up the heavy sets.
 

knucklehed

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Is it an adjustable "sit-up" bench Knuckle? That's what I use. I ask b/c on the sit-up one you have to lock your feet and I think it would be impossible for me to do that without tearing an oblique on either side trying to lift the weight.

I put one dumb bell on the bench, then lock myself in holding the other dumb bell, then I have someone put the first dumb bell upright for me to grab and roll back.... but I also need someone to get me "started" on the first rep... the weight pushes my hands so far in my pits and elbows so bent I have NO mechanical levarage to get up the heavy sets.
Yes exactly a sit up style bench. So I start off standing wtih a db in each hand and carefully step in to position my feet correctly then swing the dumbells so they are in front of my thihgs and sitdown in one motion. So I end up with the dbs sitting upright on my thighs. I squeeze them together as I roll back, this way they are right on my belly, high enough so I can get them up for the first rep. If they slide to the side too far they end up in my armpits like you said and I can't get them up. I just drop them. Don't want to get hurt.
Its nice to have a spotter that can grab my wrists as i roll back to assist getting them up when going over 140lbs. Its gotten quite easy for me to do with 125s but like I said, I struggle with the 140s by myself.
Also let me add, Phil got me doing decline and it is simply the best thing I have ever done for chest. no shoulder pain no problems at all. And the chest is thicker then ever.
 

purelifting

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Tomorrow I will try doing four 25's. Ill see how it goes. I can can't do the sit up bench because there is no way to safely get the weight up.
 

goonstopher

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WOW...

I am always looking to lower the angle not make it steeper.

Never see a bench that wasn't steep enough, almost all of them are too steep IMO
 

tenny

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15% decline is all you need

:cool:
 

VTliftVT

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^^^^ Amen, too much of an angle is counterproductive when trying to obstain from shoulder strain/injury IMO. I use both slight incline and decline and have managed to keep my shoulders fairly healthy *knocks on wood*
 

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