report. Bodybuilding - everybody wants to be a bodybuilder r/ bodybuilding. You're a braver man than I. Here we go again. Mark Forums Read; Quick Links. 5 years ago. Tricep Push-Down – 60-90 seconds rest: 3 x 12: B2. 2015 Lost 110 lbs and currently enjoy being healthy. Decline bench press. Doing only incline is sub optimal, but with that said, if you cant do flat or decline, then that's that. Then, slowly lower the barbell down slightly past your head and inhale. Shoulder also hates me. does decline work more chest than flat bench? This thread is archived. Decline bench is generally poo-poo'd. Lift the bar off the supports and hold it over (above) your lower chest with your arms straight (extended). Posted by 7 years ago. 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. This steel exercise bench includes padded leg rests for ab and dumbbell work. What's the best way to target it? My incline bench PR is like 2 plates, I worked decline for a while doing 3 plates then had someone deadlift it back into position, I noticed when I went to do 2 plate Benchpress it felt a lot lighter. I feel my chest way more on the decline bench with a suicide grip. Its always both/and. I’ve been dying to get this off my chest (fuck, I’m punny) for a while now. I think you'll see more results. Lie on the decline bench and hold the barbell directly above your lower chest with elbows bent to almost a 90-degree angle. I don't feel as though I get a whole lot out of it. Facebook Twitter Reddit Flipboard. I never do decline bench. To be fair, I bench pressed quite heavily in high school, so it's a little easier for me to come back to it. The GYMENIST Exercise Bench is a simple and affordable workout bench that is over half the price of the three benches features so far. I'm not talking about close grip bench press or any other triceps exercises. Its chest day and you know you and your friends are going to battle it out to see who is the strongest. Reddit; Flipboard; LinkedIn; WhatsApp; Telegram; Messenger; The decline dumbbell bench press is a compound chest exercise which is used as a variation for complete chest development. 9. share. Via Shutterstock. The decline bench press is simply a variation of the barbell bench press with the bench positioned at a declined angle so that when you lie on it, your head is the closest part of your body to the ground. Nothing is ever either/or. View Profile View Forum Posts Who shot ya? Share your training programs, favorite exercises, training secrets and tips with the rest of the group. Make America Great Again Crew Trump for Canada Crew. Friends always tell me that my chest looks ridiculously huge compared to my overall level. Feel no need for decline. Does anyone incorporate this into their chest workout? I do decline bench as my main chest excercise. This is something that I personally have been thinking about for a while now. Gonna start incorporating more decline work and switch out incline for some heavier landmine presses. Funny guys, but they refuse to believe the flat bench is useful. When I do chest this week I'll definitely try more strict form/not super heavy weights and give it a go again. whats ur alls take on decline bench? Log In Sign Up. Shoulder also hates me. Decline with a suicide grip? Report Save. Does this really live up to the hype that Dorian Yates emphasizes? Exhale during this portion of the exercise. This exercise is also great for building triceps size and strength. After this I'm definitely gonna give decline a go again for a bit and see if any differences come about. If you look at the anatomy of the pectoral muscle it is supposed to bring the upper arm in and downward so I do believe decline hits the pecs better than flat or incline. This! Whether it be barbell or dumbbells. Help others? I had one person in my fraternity that only did benchpress 3x a week. It doesn't target the chest as well as bench, and it doesn't hit my triceps as well as dips. What comes with BodyFit? I might do something like this: 5x8-12 incline bench 5x6-10 flat bench 5x10 incline flys super set with incline champagnes 5x8 flat dumbbell press. Sorry if I sound like a noob but what's suicide grip. Sort by. 2015 Lost 110 lbs and currently enjoy being healthy. Reddit; Flipboard; LinkedIn; WhatsApp; Telegram ; Messenger; The decline dumbbell tricep extension is a very effective isolation exercise which builds muscle and strength in all three tricep heads. As most have said on this post whenever I barbell decline I really get a sick tricep pump, which isn't what I'm looking for unfortunately. It seems neither here nor there. View Forum Leaders Who's Online; Advanced; Forum » Main Forums » Exercises » Does standard bench press also help get bigger … I think flat bench is just too mainstream and ingrained to be replaced even though it's inferior. Account. You can't change your genetics, but if you neglect your upper pectorals and focus only on flat and decline bench press, your pectorals will be overdeveloped relative to your upper pectorals and will give it a more rounded look. Decline with a suicide grip? Skullcrushers for long head of tricep, pec flies for chest burnout. Benefits. How do you find your strength compares between working sets of the two exercises? 2017 Staying Healthy 2018 Might Return To The Game InspecktaDeck. hide. Press J to jump to the feed. There, I said it. I feel like its all gravity taking its course and not doing much. I personally start most of my chest workouts with incline movements just because I feel they are the most taxing physically so I want to be able to be fresh and have the energy and strength necessary to take on that movement. I switch every 6-7 months to a 3-4 month period of flat or dumbbell benchpress but after that its decline again for another 6-7 months. Close. I use weighted dips to hit that part of the chest and tri. 2014 Misc Raw Bench Press Contest winner in the 276lb+ 555lb lift @ ~280lbs 2014 Obtained goal of 600+ raw bench press. You're heading out with 3 of your best buds. level 2. Rock Big Plates On The Bench Press. When having to choose between incline or decline presses, be mindful that because the upper pecs are engaged during both incline and decline bench positions, while the lower pecs are only engaged during decline pressing, incline bench should not serve as the sole … Here it goes… The barbell bench press sucks. You're a braver man than I. Mark Rippetoe: “The decline press is a rather useless exercise because the angle of the body in the decline position shortens the distance the bar can travel, decreasing the amount of work done in respect to the distance the load moves. I don't do a whole lot of decline though. Same though process here. Great post. It’s very effective for packing on lots of size and gaining strength which is why it’s one of the best tricep exercises overall. It is usually performed for high reps, such as 10-15 reps per set or more, as part of the ab-focused portion of a workout. Which bench press is the best for overall gains for developing a massive chest? Report Save. I use a powerlifting style bench technique and the arch is similar. The PRIME Adjustable Bench was designed to be versatile, cost-effective, and possess the American-made quality our customers have grown to expect. This obviously makes a reverse grip a better choice for targeting the upper chest. Sorry if I sound like a noob but what's suicide grip. Now, lift the barbell while contracting your lats and chest muscles. I can’t take it anymore. And it’s primary use is for targeting the lower pectoral (chest) muscles near the sternum. Press question mark to learn the rest of the keyboard shortcuts. Archived. Report Save. I have 2 chest days in my program, and on one day I do regular flat barbell bench and on the other day I do decline barbell bench. While it can be a strength-focused movement, it is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of upper-body or chest-focused training. dumbells over flat bar bench. The decline skull crusher is a tricep extension variation which works all three heads of the tricep. But the benefits are that you can load it heavier, it works a different angle, is easier on the shouders, and removes a lot of the front delt influence compared to flat bench. Bros, I’m about commit the most unforgivable sin a lifting bro can commit. Press question mark to learn the rest of the keyboard shortcuts, Classic Physique A 4th place & Middleweight Bodybuilding, http://www.t-nation.com/free_online_article/sports_body_training_performance/inside_the_muscles_best_chest_and_triceps_exercises. Also watch some videos on bench press form. What convinced me the most was an article Ive read a long time ago. Help others? if flat puts that much strain on your shoulders you may have your elbows flared out too much , just my two cents, New comments cannot be posted and votes cannot be cast, More posts from the bodybuilding community. Today's Posts; FAQ; Community. On the downside, dips can be hard on your shoulders – maybe even more than bench presses. 5 years ago. on chest day I hit all three and drop set with dumbell flies my chest doesn't know what to think and feels like its gonna explode out its awesome. 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