DECLINE BB BENCH?!?!

reality218 · 11-30-2008, 05:14 PM

Just wondering who in hear does decline bench ... i used to do it a lot but felt like i couldnt do as much to stimulate my lower chest because i was so tired from incline and flat bench..instead i rely on cable flys and dips?

My chest routine by the way :
Incline DB press 4x8-12
Incline Fly 3x10
Flat BB Press3x6-10
Cable Fly (lower pecs) 3x10
Dips 2-3 to till failure

**MikeNYY420** · 11-30-2008, 06:47 PM

I'd drop the cable flies, because that's a lot of volume that you prolly don't need unless you've been training for a while or on a cycle. Don't bother with decline unless you need to shape your lower pecs, they don't do a whole lot more than that.

**gringo220** · 11-30-2008, 08:53 PM

Dips are better then decline. Decline is a waste of time imo.

**MikeNYY420** · 11-30-2008, 09:22 PM

^ Agree.

**ZackKnight** · 11-30-2008, 10:03 PM

decline can be beneficial in certain situations... depends on how you react to it.

**MikeNYY420** · 11-30-2008, 10:15 PM

Interesting, what situations?

**ZackKnight** · 11-30-2008, 10:17 PM

if you need more size on triceps or if ur lower chest needs work really. you can work it right to where your lower chest will get worked and fill in the gap and grow more. People just don't think it's that good cuz it doesn't recruit really where they want it to work.

**MikeNYY420** · 11-30-2008, 10:36 PM

I think decline works as much of the lower chest as flat does. I have heard that about triceps though and I think close grip decline benching is one of the best things because it takes chest partially out of it or atleast more than doing it on a flat bench.

**Teamorbit** · 11-30-2008, 10:43 PM

Yeah I dont see the benifit of decline Bench. I used to do them a lot in my early years but after reading Arnold book I took another look at it. I too find weighted dips much more benificial.