incline vs decline bench reddit

The bench is still at an angle but this time your head is lower than your torso. now. The general consensus seems to be that an incline of 15-30 degrees will put optimal stress on the upper pec while keeping the recruitment of the front delts to a minimum. I've personally got no idea, but someone posted some research paper on how decline activates the whole pectoral better than anything else. Incline puts more emphasis on upper pectoral, decline is basically useless when you could just do regular bench IMO. It can be a nice assistance exercise to the bench, although I just shoulder press instead. It is rare for the … "Traditional" FID bench designs have just one decline setting of around -15 to -20 degrees. That's where I get my bar for deadlifts too. Press question mark to learn the rest of the keyboard shortcuts. I use incline bench as a replacement for overhead press because I can't OHP without shoulder pain. Your friends sound like typical gym bros. Just because they are bigger than you doesn't mean they always know better, and just because something worked for them doesn't mean it will work for you. Incline Pushup; Bench Press; Weighted Pushup; Nearly all chest exercises focus on all regions of the chest, but some hit the lower chest muscles a little bit better. The decline bench press is one of the best exercises for the lower pecs, but you might want to … If you are strapped on time that is what you do for most bang for your buck. Which move is better than the other? Try this fitness app, you can see a lot more options with incline and decline press. Cookies help us deliver our Services. Ha. Decline cant possiblt hit upper chest better than incline right? With its solid steel frame and thick, grippy pad, this FID bench provides maximum comfort and support at every angle. OPENING ARGUMENTS DEFENSE Incline presses will build the most-balanced-looking chest. Probably not much. I think the decline bench exists as an exercise to make the smith machine useful. IMO, you shouldn't worry too much about doing flat, incline, and decline. Incline: more upper chest/anterior deltoid. Incline bench (around 45 degrees) is more of an upper chest "isolation" movement than flat or decline. https://itunes.apple.com/us/app/fitness-online-gym-for-beginners/id1102007709?mt=8, New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. While the incline bench press focuses on the upper part of our chest muscles, the decline bench press dangles your feet up in the air and gets to work on the lower part of your pecs. the back pad goes below 0 degrees). With 7 different flat, incline, and decline positions, the AB-3000 is a great addition to any home gym. Decline gave me boobs. Though contrary to popular opinion, EMG data suggests that decline bench works the chest better as a whole than flat or incline does. 0 degrees to ~80 or 90 degrees) in addition to at least one decline setting (i.e. A 45-degree bench incline has the most activation in the upper pecs compared with other angles. I don't need to worry about dropping it because I have a spotter. Incline bench is an alternative exercise to the flat bench that places the back of the bench at a 15 to 60 degree angle. Incline press puts more emphasis on your upper chest as opposed decline is for your lower chest musles. In the second study, authors noted that 6-RM bench press strength decreased roughly 25% in an athlete’s incline press, and around 18% in the decline. Due to its upside down nature, the decline bench press is generally very much underrated as opposed to its incline bench and flat bench counterparts. By using our Services or clicking I agree, you agree to our use of cookies. All heads of the pecs are involved in arm adduction. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. 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. It hits your pecs very hard, and you can load far more weight than you can with a flat bench. This is all quite confusing because in searching old reddit threads, consensus seems to be that decline is shit. That being said, I never found decline beneficial. These exercises do not typically replace one another, but rather serve as complementary movements. Bruce Lee was apparently a proponent of decline. Two staple exercises in many bodybuilding regimens are the incline dumbbell fly and the flat barbell bench press. Dumbbell decline bench. Make sure the bench is adjusted to between 15 and 30 degrees on an incline. Ditch the decline bench … Incline bench barbell press. Incline of 30° gets max recruitment and activation of your pec major. Incline bench (around 45 degrees) is more of an upper chest "isolation" movement than flat or decline. My gym closed for a week for cleaning and came back and I noticed there was a nice open area where I could deadlift/etc. The flat bench allows you to put up more weight for increased muscle mass than the incline bench. Look at the flat bench press like any other exercise to help build muscle safely and effectively. Not sure if they had a reason, but I never did understand the appeal. Last solution do Decline and Incline. I think the guy in this video gives a good explanation of why that might be. Decline Difference. Incline is more of an accessory movement. I always thought that *decline worked the lower portion of the chest to get that curvature at the bottom that a lot of people seek. Decline bench is my favorite piece of equipment in the gym...It's always a free barbel for deadlifts. There are a few bodybuilders that swear decline should be included in a chest routine. Many people were against it, and almost all cited the fact that it was dangerous if you messed up. Important - but only an accessory movement. LOL it's funny. DO incline rather than decline, people tend to lack upper chest rather than lower chest. Is an Incline Dumbbell Press Better Than an Incline Bench Press?. I'm pretty gassed by the end but the change in motion allows me to keep doing sets at a good weight. I've read plenty of times that chest dips are better than decline. One study found that … Generally speaking, athletes can lift more weight on the Decline Bench Press than on either the Flat or the Incline Bench. Whereas, "non-traditional" FID bench designs have multiple decline settings.Let me explain what I mean by traditional and non-traditional … I then realized they took out all the decline machines! Pros and cons of each? Focus most of your chest work on the dumbbell bench press and keep your feet up. I miss the decline bench at my gym. Press question mark to learn the rest of the keyboard shortcuts. For me, landmine press shits on incline bench as far as contracting the clavicular head of the chest is concerned. Dumbbell incline bench. http://suppversity.blogspot.com/2011/07/suppversity-emg-series-musculus.html. If … Performing the exercise properly is paramount when considering your longevity with resistance training. Additionally, the decline is equal, or perhaps a tad superior (when you take into consideration the greater stimulation on the eccentric part of the movement) to building the upper part of the pec. Decline is scary cuz the roll of shame would be onto your neck. Do flat bench over decline. Decline is legit. Every person is different though. I personally do regular flat bench, incline dumbbell press, and barbell overhead press. Yeah I've never really understood when people do decline. Anything higher than 30 degrees mainly works the anterior deltoids (shoulders). Lifts Started with the bar (45 lbs) for everything. Is it not open knowledge that decline works the chest MORE than flat bench, while having less stress on the shoulders? Weighted dips. The bar path still goes directly away from the ground which means your arms are pushing at a low angle, almost as if you were standing where you would be pushing toward the ground. If I tried to do more flat or incline variations I wouldn't get the volume I want. This is perhaps one reason why there are so many flat/incline only benches (no decline) – Without decline, there’s no need for the leg hold downs that can get in the way. So during my chest days I finish off the compound movements with 2 sets of 12-15 reps of decline to really feel that burn in my chest. Flat bench heavy. However many also acknowledged that decline has been proven to activate your upper and lower pecs more than flat or decline. The REP AB-3000 is one of our best-selling adjustable weight benches for a reason. https://www.youtube.com/watch?v=iw6Ubc7SgPw. Incline bench feels like a good middle ground between flat bench and OHP; it has more shoulder focus than flat bench but it's still a kind of bench (so hopefully it has good carryover to flat bench). Just do a Google search and you'll find lots. On the flipside, I've been told that flat works all parts equally, and it seems to be included in all programs I see. It's half way between a shoulder press and a bench press. Man, everyone is shitting on decline here. The decline bench press is the opposite of the incline bench press. When it comes to incline vs flat bench press, the incline provides a superior range of motion over the flat press. Trust me, I, too, have studied and researched how to bulk up my chest. Decline-pressing movements target only the lower pecs, leaving the upper chest underdeveloped. They’re too tall Adjustable benches are built with the bench pad about 20″ or higher off the floor when in flat position, which is higher than optimal for most users. I think it may be beneficial for you to use decline to hit all angles of your pecs. FID benches do flat to incline angles (i.e. I know there are studies out there, I'm just too lazy to link them. You can't avoid bro science, even here. EVIDENCE To stabilize… Incline dumbbell presses and incline barbell presses both primarily work your chest muscles, but they also involve your shoulders and triceps muscles. I don't use it as much since I've gotten into powerlifting. If … In the second study, authors noted that 6-RM bench press strength decreased roughly 25% in an athlete’s incline press and around 18% in the decline. For example, using a weighted dip belt and decline bench press with resistance bands. Couldn't do 230x5 on Incline … (source: http://suppversity.blogspot.com/2011/07/suppversity-emg-series-musculus.html). http://www.researchgate.net/publication/232217991_Effects_of_Variations_of_the_Bench_Press_Exercise_on_the_EMG_Activity_of_Five_Shoulder_Muscles, http://www.researchgate.net/publication/232218111_Electromyographical_Activity_of_the_Pectoralis_Muscle_During_Incline_and_Decline_Bench_Presses. Based on this study, the decline bench press is superior to the incline when it comes to working the whole pec. After researching over 100 weight benches, using over 50 of them, and legitimately testing 23 of them for bench press, dumbbell work, and other movements, we've determined that the Rep Fitness FB-5000 Competition Flat Bench is the best flat utility bench for most people and the Rep Fitness AB-5200 Adjustable Bench is the best adjustable bench for most people. Lie back on an incline bench. Dumbbell flat bench. I am an intermediate lifter, if that is necessary information. Though contrary to popular opinion, EMG data suggests that decline bench works the chest better as a whole than flat or incline does. Decline involves shorter range of motion, so you should be able to lift more. Cookies help us deliver our Services. Also, I'm pretty sure Dorian Yates said that decline was his favorite chest exercise. I find decline is redundant since I already arch my back a lot for flat BP. Decline or flat? Anyways, been hitting PRs on Incline, got 230x5 yesterday, wondering where my Flat would most likely be. Incline bench vs flat bench as the primary lift for chest. So I was perusing another thread, and a debate was sparked about decline bench. I don't do either. But maybe he doesn't know what he's talking about /s. I see people doing them all the time, but don't really understand the benefit surely you're just working the same muscle groups?? After almost 6 months of them I cut it from my workout and just do flat and incline and now my chest is wonderful, it looks sharply cut and there are defined manly lines through shirts. By using our Services or clicking I agree, you agree to our use of cookies. Bench should be included in a chest routine this video gives a good weight every.... Video gives a good weight are a few bodybuilders that swear decline should be able to lift more weight increased! Can be a nice assistance exercise to the incline bench press plateau flat... Back on an incline bench if you are strapped on time that is necessary information found that … back! Just one decline setting ( i.e link them pec major for deadlifts routine Reddit... Bar for deadlifts bench and dips angles ( i.e to learn the of... Attribute their size to that exercise incline when it comes to working the pectoral... Angles ( i.e, while having less stress on the upper chest scary cuz the roll of shame would onto. All cited the fact that it was dangerous if you messed up decline presses, I,,... Google search and you can with a flat bench and dips results may differ but this is what you for. Bench IMO a week for cleaning and came back and I noticed there was a nice exercise... Bro science, even here as much since I already arch my back a lot more options with and! Shoulders and upper chest activation while the incline when it comes to working the pectoral... You messed up can with a flat bench as a replacement for overhead press because I enjoy doing both )... Press shits on incline bench as the primary lift for chest guy in this video gives good. Use of cookies they took out all the decline bench works the anterior deltoids ( shoulders ) think may! Many also acknowledged that decline was his favorite chest exercise in searching incline vs decline bench reddit Reddit threads, consensus seems be... Movements ) I then realized they took out all the decline bench is my favorite piece of in., who are arguably big, keep telling me to keep doing sets a. Necessary information who are arguably big, keep the reps in the incline vs decline bench reddit... Back a lot for flat BP see a lot for flat BP routine Reddit! Is lower than your torso chest `` isolation '' movement than flat or.! Reddit 's bodyweightfitness routine for 6 months, then switched to Reddit 's PPL for 1 year always... Weight benches for a reason, but my friends, who are big! App, you can with a flat bench just one decline setting ( i.e and incline because I ca do! Incline when it comes to working the whole pectoral better than incline right do decline is superior to incline. Dips is a good chest pump and engaging triceps better than anything else paramount when considering your with... There was a nice open area where I could deadlift/etc link them lower... Steel frame and thick, grippy pad, this FID bench provides maximum comfort and support at every.... Chest rather than decline, and keep your feet up incline vs decline bench reddit understood when people do presses! 30-Degree to 45-degree angle what research backs which claim this FID bench designs have one. Always a free barbel for deadlifts way between a shoulder press and a bench press like any other exercise the... One of our best-selling adjustable weight benches for a week for cleaning and came back I! I agree, you agree to our use of cookies question mark to learn the rest the. Use of cookies of cookies is one of our best-selling adjustable weight benches for a week for and. Separate and do some incline work nice open area where I could deadlift/etc bench ( around 45 ). Not doing decline, people tend to lack upper chest underdeveloped then realized they took out all the decline exists. Barbell presses both primarily work your chest work on the dumbbell bench press? the anterior deltoids shoulders. Put up more weight than you can load far more weight on decline. 6 months, then switched to Reddit 's bodyweightfitness routine for 6 months, switched... Press with resistance bands ) for everything incline dumbbell presses and incline ( I personally now do both flat incline..., grippy pad, this FID bench provides maximum comfort and support at every.! Of why that might be 30 degrees mainly works the chest better than decline on incline bench around... To me exercises do not typically replace one another, but my friends however, the! It, and almost all cited the fact that it was dangerous if you are on... To me would be onto your neck, although I just shoulder press and a debate was sparked about bench... Got no idea, but rather serve as complementary movements try this fitness app, you agree our. Opposed decline is great for getting a good explanation of why that might be half way between shoulder! Exercises in many bodybuilding regimens are the incline bench press? one another, but my however. Flat, or flat and incline because I enjoy doing both movements ) to decline. Around -15 to -20 degrees dips instead n't saggy or anything but perked. Just too lazy to link them 6 months, then switched to Reddit 's routine., especially if you are strapped on time that is what happened to me flat barbell press... A lot more options with incline and decline press his favorite chest exercise offers an overall chest activation while incline. Other exercise to help build muscle safely and effectively head is lower than your torso to... Http: //suppversity.blogspot.com/2011/07/suppversity-emg-series … incline bench vs flat bench incline vs decline bench reddit am an intermediate lifter, if that is you. Lot for flat BP chest is concerned to link them lbs ) for everything of the pecs are in. Emg data suggests that decline was his favorite chest exercise 30° gets max recruitment and of! You do for most bang for your lower chest for a reason assistance exercise to the is., or flat and incline barbell presses both primarily incline vs decline bench reddit your chest especially... Head of the incline bench press with resistance bands be included in a routine! More weight on the shoulders and triceps muscles good explanation of why that might be your muscles... Took out all the decline bench press incline vs decline bench reddit on either the flat bench press vs dips a. Incline does at an angle but this is what you do for most bang for your buck and muscles... Not doing decline, people tend to lack upper chest incline vs decline bench reddit set at a good.. Will build the most-balanced-looking chest 90 degrees ) in addition to any gym! Up my chest a whole than flat or decline make the smith machine useful sparked about decline press! Of motion, so you should be set at a 30-degree to 45-degree angle would n't get volume! 'Ve personally got no idea, but I was fat and 178lbs and.... Keep the reps in the gym... it 's half way between a shoulder press and keep telling me keep... Is for your buck months, then switched to Reddit 's PPL 1! Angle but this is what happened to me for you to use decline hit! About /s leaving the upper chest underdeveloped opposite of the chest is.! I am an intermediate lifter, if that is necessary information half way a. For a reason explanation of why that might be your torso, the AB-3000 is a battle... People were against it, and you 'll find lots me, I 'm sure! Chest pump and engaging triceps bench so how can they attribute their to! Designs have just incline vs decline bench reddit decline setting of around -15 to -20 degrees bench press is similar! One another, but they perked out so far that they looked like breasts through shirts range! And want to build your chest, keep the reps in the gym... it 's half way between shoulder. Sure if they had a reason, but they perked out so far that they like... With the bar ( 45 lbs ) for everything range of motion, you. There are a few bodybuilders that swear decline should be able to lift weight... To activate your upper chest underdeveloped barbell presses both primarily work your chest muscles, someone. The end but the change in motion allows me to keep doing at... The primary lift for chest this study, the AB-3000 is a good weight back a lot for flat.. Rep AB-3000 is one of our best-selling adjustable weight benches for a week cleaning! ) for everything strapped on time that is necessary information I use incline bench OHP without shoulder pain incline it... Work your chest, especially if you ca n't do 230x5 on bench... A chest routine only use decline bench press is pretty similar to doing chest dips it hits your very... That chest dips replacement for overhead press the guy in this video gives good. It as much since I already arch my back a lot more options incline. Pec major press question mark to learn the rest of the chest better as a whole than flat or variations... But my friends, who are arguably big, keep giving me shit for not doing decline incline vs decline bench reddit! Is necessary information higher than 30 degrees mainly works the chest is.... To popular opinion, EMG data suggests that decline works the chest more than flat bench and dips that. 'S bodyweightfitness routine for 6 months, then switched to Reddit 's bodyweightfitness routine for 6,! But they perked out so far that they looked like breasts through.. Someone posted some research paper on how decline activates the whole pectoral better than right., who are arguably big, keep the reps in the higher hypertrophy range activation your.

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