old study of decline vs incline presses

[penance]

**broken link removed**


very thorough study, reveals nothing too shocking, declines kick inclines ass for chest activation

 

[Stone123]

I guess that's why one is always stronger in decline due to using more pec muscle

 

[kyushomaster]

I guess that's why one is always stronger in decline due to using more pec muscle

Wouldn't the fact that a decline press has a much shorter range of motion contribute to it being easier than an incline?

 

[kingpeon]

Wouldn't the fact that a decline press has a much shorter range of motion contribute to it being easier than an incline?

Lower the bar to your neck (use pins or a good spot, of course) and you'll see just how tough they are.

 

[TNH]

Benching discussions usually lead to heated debate.
I don't bench at all anymore, but when I did, I used exclusively decline.

For my individual body type, that exercise just felt right. Lots of pec activation with less front delt involvement.

I always suggest to people that they do whatever movement works well for their individual body. We are all different.

 

[ericraven2003]

I always got the best size and strength increases from Decline Press. It blew away flat or incline. I had to stop doing it after I seperated my shoulder during a fall. I miss doing them.

 

[Johnny Smiles]

OF COURSE DECLINES ARE BETTER.
-JS

 

[Ashop]

OF COURSE DECLINES ARE BETTER.
-JS

I use declines and inclines on a regular basis. I rarely do jut regular flat bench.

 

[kscowboy]

Declines and dips are the two best chest exercises period!!

 

[flapique]

incline fan right here<-----

Lately I love me some inline bench press...

here's my current chest work out

Incline bench 5 sets 20, 12, 12, 10, 8

flat dumbbells 5 sets 10, 10, 10, 8, 6

decline hammerstrength 5 sets 10, 10, 10, 10, 10

freemotion seated cable flys 5 sets 10, 10, 10, 10, 10

2 sets dips leaning forward and push ups til failure immediately following

 

[Stone123]

Lower the bar to your neck (use pins or a good spot, of course) and you'll see just how tough they are.

Never done it like that... Is that better then normal range for chest development?

 

[kingpeon]

Never done it like that... Is that better then normal range for chest development?

It can be better, depends on your build I suppose.

I like to move the bar from neck to a few inches from lockout. As opposed to sternum (or midchest) to lockout, or however most trainers do it.

It's nice, keeps tension on the pecs and gives a good stretch. You're gonna have to check your ego at the door on this one. I train alone without pins and I still do 'em this way. It's worth the small risk of crushing your windpipe.

 

[Gunsmith]

I like decline much better , but after two shoulder scopes ANY barbell presses cause pain for several days so i stay away from it and just use dumbells.

Its a pain in the ass (literaly) trying to get seated on our bench with any dumbs over 100lbs

 

[Johnny Smiles]

hoily shit!

Lately I love me some inline bench press...

here's my current chest work out

Incline bench 5 sets 20, 12, 12, 10, 8

flat dumbbells 5 sets 10, 10, 10, 8, 6

decline hammerstrength 5 sets 10, 10, 10, 10, 10

freemotion seated cable flys 5 sets 10, 10, 10, 10, 10

2 sets dips leaning forward and push ups til failure immediately following

thats a CRAZY amount of volume. unless you are Arnold Schwarzzennegger i would be shocked if that is really an optimal program for you.
i literally do maybe a 1/5 of that much volume and grow:headbang:

if i were you i would seriously look around fo ra better way to do things. but if its working for you........
-JS

 

[Borussa]

Do some declines with dumbbells, better stretch, better results.

!!! Start out light, don't get hurt!!!

 

[bird901]

Lately I love me some inline bench press...

here's my current chest work out

Incline bench 5 sets 20, 12, 12, 10, 8

flat dumbbells 5 sets 10, 10, 10, 8, 6

decline hammerstrength 5 sets 10, 10, 10, 10, 10

freemotion seated cable flys 5 sets 10, 10, 10, 10, 10

2 sets dips leaning forward and push ups til failure immediately following

That's way to much. Just my opinion

 

[PitbullTank]

why not get as strong as you possibly can in BOTH of them :lightbulb: debate solved

 

[myosin]

Agree...

I like decline much better , but after two shoulder scopes ANY barbell presses cause pain for several days so i stay away from it and just use dumbells.

Its a pain in the ass (literaly) trying to get seated on our bench with any dumbs over 100lbs

And metaphorically as well.... trying to find someone to help get you in place and/or help start the lift without tearing your rotator cuff

 

[Tough Old Man]

I always got the best size and strength increases from Decline Press. It blew away flat or incline. I had to stop doing it after I seperated my shoulder during a fall. I miss doing them.

I have shoulder issues also. I just brought my hands in closer together and that helped a hell of a lot.

 

[myosin]

Plenty of threads on this too...

http://www.professionalmuscle.com/f...3094-declines-gymnasts-chest-development.html