Decline Bench, yay or nay?

[TKisBUFF]

Just wondering if Decline bench is a pivotal part of anyones workout, I dont really do it that much, am I missing out. I stick to 3 chest excersizes and usually keep it to some form of a flat bench, incline bench and fly.

[virus]

Nah I hate it. Incline is the way to go

Supposedly they say that decline puts more stress on certain areas of the pec (the middle and lower areas I believe) but I dislike the motion/feel/environment of being on a decline and lifting. Plus I really felt nothing much outta it when I did them in high school (i used db's.)

I'm sure someone else will have input. Not many people use the decline =]

[musclesntx]

Here's my input:

All that matters is the bench, squat and deadlift. Everything else has 3 places:

1. Glamour. Bicep curls are a glamour exercise.

2. Injury Prevention. Core exercises especially, but hip and rotator cuff exercises fall into this as well.

3. Support for those 3 exercises. This and 2 both share a lot of the same exercises, but ultimately, you need to assess what your weaknesses are in those particular lifts.

If I see someone bench, I know where their weakness lies. If they have the tris but the shoulders can't do it, then it's time to use the incline. But a lot of people have overdeveloped shoulders and underdeveloped chests and tris (seriously, how many guys have big chests???) - this group can benefit from the decline.

It's honestly not about just doing a bunch of exercises without a purpose. EVERY exercise has a purpose.

[vassille]

I believe in rotation of exercises.....So, no I do not think you are wasting your time trying it for a while as long as you do not add it in top of your rotine but replacing another exercise. As a matter of fact periodical exercise rotation keeps gains from stagnating

[musclesntx]

Originally Posted by vassille

I believe in rotation of exercises.....So, no I do not think you are wasting your time trying it for a while as long as you do not add it in top of your rotine but replacing another exercise. As a matter of fact periodical exercise rotation keeps gains from stagnating

I agree, but only rotate in things AS YOU NEED THEM. Most guys just randomly throw a routine together with no purpose at all, and they could usually just take half of the **** they list, randomly cut out half of it and just do the other half and they'd get the same results.

It isn't just about making sure you hit a muscle "from every angle" though like most clowns are trying to do.

[Merk0135]

Originally Posted by musclesntx

Here's my input:

All that matters is the bench, squat and deadlift. Everything else has 3 places:

1. Glamour. Bicep curls are a glamour exercise.

2. Injury Prevention. Core exercises especially, but hip and rotator cuff exercises fall into this as well.

3. Support for those 3 exercises. This and 2 both share a lot of the same exercises, but ultimately, you need to assess what your weaknesses are in those particular lifts.

If I see someone bench, I know where their weakness lies. If they have the tris but the shoulders can't do it, then it's time to use the incline. But a lot of people have overdeveloped shoulders and underdeveloped chests and tris (seriously, how many guys have big chests???) - this group can benefit from the decline.

It's honestly not about just doing a bunch of exercises without a purpose. EVERY exercise has a purpose.

If I send you a vid would you want it at a heavy or light weight or does it matter? I'm guessing you need to see me fail to notice the weakness.

[musclesntx]

Originally Posted by Merk0135

If I send you a vid would you want it at a heavy or light weight or does it matter? I'm guessing you need to see me fail to notice the weakness.

Not fail, I need to see you struggle to notice a weakness. I can fix your form with whatever weight, but it's much easier when I see a heavy 3 rep set or so.

[vassille]

Originally Posted by musclesntx

I agree, but only rotate in things AS YOU NEED THEM. Most guys just randomly throw a routine together with no purpose at all, and they could usually just take half of the **** they list, randomly cut out half of it and just do the other half and they'd get the same results.

It isn't just about making sure you hit a muscle "from every angle" though like most clowns are trying to do.

That makes sense and trying to hit muscles from every angle will most likely cause overtraing for the area

[kovalaybolt17]

i can flex my pec muscles alot tighter at the top of the rep. i get a hell of a pump but flat and incline definatly take priority over decline.

[Merk0135]

Originally Posted by musclesntx

Not fail, I need to see you struggle to notice a weakness. I can fix your form with whatever weight, but it's much easier when I see a heavy 3 rep set or so.

Sounds good, I'll send a vid of a heavy 3 rep set. Any particular angle you want the vid taken from? The side, back or front?

[musclesntx]

Originally Posted by Merk0135

Sounds good, I'll send a vid of a heavy 3 rep set. Any particular angle you want the vid taken from? The side, back or front?

From the front would work, or from the back, where your head is. I need to see your arms. Or rotating even - I gotta see your set up, where your back, feet, legs and ass are.

[firjam]

Did it religeously as part of my chest workout, then starined my shoulder doing it. Packed it in, saw no loss, so stuff it, not doing it again. Its essentially useless.