Decline vs Incline Bench

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Chris08

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Today i decided to switch back to flat bench to see where i was at as far as strength. Last week i was reppin like 165 on decline bench and put up 175 twice. Now i go back to flat and my numbers were alot lower. I started out with 155 and could barely get that up 4 times. Kept on going down for five sets and on the last set had 135 and got it up 4 times. Is this normal? I think its also pretty weird that i can close grip like 155 for 7 times on the smith bench but can barely put up 155 4 times on the unassisted bench.
 
How long did you stay off flat bench? Also, with the smith machine, keep in mind that not only does it assist you with the weight you also do not have to use any stabilizing muscles either, you just push. Go to flat bench and see how many close-grips you get and for how much. Also, another thing to consider is the more your body angle (ei, decline, flat, incline) moves toward incline, the more your shoulders, especially front delts are used. maybe you need to get your shoulder strength up? JMO
 
I've been off flat bench for at least 2-3 months. I dont think my shoulder strength is lagging, i mean im repping 125 seated shoulder presses so it doesn't seem to me that im lagging there really.
 
first off you will always decline more

less distance to push

also more off the auxilliary muscles come into play quicker cus believe it or not the back is used when flaring out to help with bench


so to say that you pressed more on decline then flat is logical if that is what you are asking

if u want a big bench just bench and set a routine up for eight to ten weeks and then max out again then go at it like eigh weeks latA while doing ur normal routine for eight weeks in between you will put on lbs to your bench guaranteed let me know if u want i will set u up on a bench routine
 
reps said:
first off you will always decline more

less distance to push

also more off the auxilliary muscles come into play quicker cus believe it or not the back is used when flaring out to help with bench


so to say that you pressed more on decline then flat is logical if that is what you are asking

if u want a big bench just bench and set a routine up for eight to ten weeks and then max out again then go at it like eigh weeks latA while doing ur normal routine for eight weeks in between you will put on lbs to your bench guaranteed let me know if u want i will set u up on a bench routine
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Well i'd like to keep doing decline cause i move more weight and i feel i can force reps more easily than on flat. My routine right now is Decline BB(4 sets) Incline DB(3-4sets) and Machine flyes(3 sets)...is there anything wrong with that?
 
If you are a beginner you should not be training heavy in the first place. You need to learn proper form first with free weights and not use any machines, I have seen guys that have been training for 20 years and they don't even know how to bench. So once you have your form down on the bench you should train on a rep range of 12 to 15 per set and only train M-W-F you would train your hole body 3 sets and one exercise per body part for 3 days a week with only basic movements.

Once you become more experienced and stronger you can change the routine and find out what works for you as far as a routine goes.

Also some days you will feel strong like a bull in the gym and other days you might feel like a wimp in the gym so you need to learn how to adjust your weights and intensity for that week day.
 
Zeus said:
If you are a beginner you should not be training heavy in the first place. You need to learn proper form first with free weights and not use any machines, I have seen guys that have been training for 20 years and they don't even know how to bench. So once you have your form down on the bench you should train on a rep range of 12 to 15 per set and only train M-W-F you would train your hole body 3 sets and one exercise per body part for 3 days a week with only basic movements.

Once you become more experienced and stronger you can change the routine and find out what works for you as far as a routine goes.

Also some days you will feel strong like a bull in the gym and other days you might feel like a wimp in the gym so you need to learn how to adjust your weights and intensity for that week day.
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Im no weightlifting expert, but i'd say i've moved on from being a beginner. I've been lifting for two years this november. Why would i train with a 12-15 rep range? That makes no sense for strength.
 
Chris08 said:
Im no weightlifting expert, but i'd say i've moved on from being a beginner. I've been lifting for two years this november. Why would i train with a 12-15 rep range? That makes no sense for strength.
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If that is you in your avatar then you are a beginner. And 2 yrs of lifting is still a beginner.
 
If you insist on training heavy then pick a weight you can do 5 sets of 5 with on the bench. Follow that with 4 sets of 8 reps on the incline bench (using the same weight for each set, not the same weight as on the bench.) After you can get all 5x5 in two workouts, add 5lbs to each side and start over. You will see your strength increase sequentially.
 
Declines are worthless in my opinion and if you're having trouble with flat bench you need to drop some weight and go a little slower. If that is you in your avatar, you are still a novice my friend. No insult meant.

Flat barbell bench press builds more total upper body and core strength than anything except deads and squats. Some guys are built more for the bench. My old friend FLAT_TOP is 5'6" and as thick as a fire plug, with short arms and perfect tendon insertions. He benches 450 with no shirt and at a weight of about 220. Never feels any shoulder pain.

When I hit 335 lb flat bench nearly 20 years ago, I had to slow down. My shoulders have never been the same. I still do flat bench, but incline is my favorite chest movement. I've never seen a bodybuilder with an overdeveloped upper chest. ;)
 
yep, that's how it goes sometimes. Don't over analyze it. If you have to bench less weight to get in 8-12 reps, then do it. You are going for size and muscle and not really the powerlifter type right? If I have to step it down, i check my ego in at the door and get in a good workout, even if it is lighter weight than before.

Now if I drop in weight or reps on a certain exercise two weeks in a row, I ditch that exercise and pick a new one for the muscle group.
 
Chris08 said:
Im no weightlifting expert, but i'd say i've moved on from being a beginner. I've been lifting for two years this november. Why would i train with a 12-15 rep range? That makes no sense for strength.
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That answer reminds me of myself when I was in school, young dumb, and full of cum.

If I told you that the biggest, and strongest men of this planet train most of the time on a 12 to 15 rep range would you believe me?

The human body is not a machine it can not handle low rep high intensity training day in and day out.

And in your case since you are a beginner you are just asking for big problems injuries on top of injuries, listen and learn don't act like a know it all.
 
i heard decline is to much pressing movement in a routine if u are doing incline and flat. ALot of stress on shoulder
 
I find that decline bench uses more triceps than shoulders.
I'd like to see your whole training routine, do you do dips? what do you do for shoulders & triceps?
You have to remember that bench pressing is not just about working the pecs!
 
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Zeus said:
That answer reminds me of myself when I was in school, young dumb, and full of cum.

If I told you that the biggest, and strongest men of this planet train most of the time on a 12 to 15 rep range would you believe me?

The human body is not a machine it can not handle low rep high intensity training day in and day out.

And in your case since you are a beginner you are just asking for big problems injuries on top of injuries, listen and learn don't act like a know it all.
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dude im not tryin to act like a know it all. when you said "if your a beginner" i took that as me being a complete newb to weightlifting(i guess you think i am but whatever i dont think i am)

Scotsmark said:
I find that decline bench uses more triceps than shoulders.
I'd like to see your whole training routine, do you do dips? what do you do for shoulders & triceps?
You have to remember that bench pressing is not just about working the pecs!
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week in and out its usually something like this

Chest-
Decline presses(4-5 sets) i guess switching it out for flat?
Incline Db presses(3 sets)
machine flyes(3 sets)

Triceps-
Smith Close grip(3-4 sets)
some sort of pushdown(3 sets)
Hammer strength dips(3 sets)

Shoulders-
Seated BB presses(4 sets)
Shrugs(3-4 sets)
Lateral Raises(3 sets)
 
I'm also not a fan of Decline. If getting a bigger bench is what your after, work on your bench technique and movements that will carry over to bench press. For example, board presses. I'd also watch the amount of working sets. Looks like you have a lot going on in your C/S/T day :)
 
buffness said:
I'm also not a fan of Decline. If getting a bigger bench is what your after, work on your bench technique and movements that will carry over to bench press. For example, board presses. I'd also watch the amount of working sets. Looks like you have a lot going on in your C/S/T day :)
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I dont do chest triceps and shoulders all in one day. Chest/triceps is one day and shoulders is another(along with legs).
 
so your goal is to lift more on the flat barbell bench right?

only my opinion here- but first thing is to stick to free weights, dump the machine stuff. it will help you build stabilizing muscles and make the weight easier for you to balance and control. also i think declines are a waste. jump to benching dumbells for a while and back to flat, db inclines and weighted dips. dumbell shoulder presses, hang clean and presses, flyes (lateral raises) slow and controlled, etc...

mix up your rep ranges. go high 12-15 a few weeks, then go low for a couple days, and back high.

dont forget your core exercises on leg and back day- squats and deads. they will help a whole lot more than you think.

eat enough to grow stronger, and get plenty of rest.

things will happen you just need to give it time. if your liftin hard, eating enough and resting enough theres no reason you shouldnt be gettin bigger and stronger.
 
Chris, if that is you in the avatar, then it is obvious you don't work your lats enough. I'm not trying to be ignorant with you, I am serious. Four years ago, when I was 43, I made the assumption that my max bench was linked to my 5x5 bent row. Whatever I could do on the row for 5x5, I could add 60 lbs and do a max bench. Once I got my bent row to 5x5 with 265, my bench shot up to 330 for one, after doing 315 for 2, and six other sets before that.
You gotta work those lats, bro! Lats are 2/3 the size of the pecs, and besides, I've heard a lot more girls say, "I like your back," than "I like your chest.

Stick to the 5x5 like I wrote earlier.
By the way, you can see from my avatar (taken 3 weeks ago) that my back is a bit wide, so I know of what I speak!
Not bad for a 48 year old. Must o' lernt somptin' all dem yeers!"
 
post is kinda old but still interesting. think the above was good advice. for me, i'd fall into the trap of benching heavy for low reps, ie- 4-5 reps. all the time and wondering why i would hit walls all the time. found if i went with less weight and higher reps like 10-12 reps for a while i would build strength when i returned to the heavy bench. another good thing to do is go to dumbells for a bit. most have an ego thing about bar bench. don't want to be caught with little weight on the bar but don't care with dumbells. also, if you have a weaker side durring bench this will help you not to cheat. try dumbells for a few weeks keeping your reps in the 10 range and then return to bar with 8-12, then return to your 4-5 rep range with the bar. think you'll be surprised. worked for me many times over the years.
 
I don't do decline. Decline presses help expand the rib cage (not literally the bone, but you know what I mean). It gives you the illusion of a wider chest mass. Incline helps build up the upper chest muscle. It gives you a nice rounded hard look. And you should never neglect the best chest exercise, the flat bench. Whether it's the barbell or dumbbells. It's an all over muscle builder. My chest workout consists of

Flat bench
Incline bench
cable cross overs

That's it and my chest development and strength was C R A Z Y

Everyone has certain exercises they love, and if you like decline or incline or whatever then do them. But don't neglect the staples of muscle building. The good old traditional movements like the flat bench. Just my opinion.
 
Chris08 said:
Well i'd like to keep doing decline cause i move more weight and i feel i can force reps more easily than on flat.
Click to expand...

To do an exercise because you can "move more weight" is the wrong approach dude. The point IS, you do an exercise to target a specific muscle/muscle area. Declines focus more on the lower pec versus flats. So you are comparing apples and oranges. I can "move more weight" on the leg press vs the squat...does that mean I do leg presses instead for that sole purpose? NO! I do them coz I am old.LOL :p
 
HAHAHAHHA..OH fuck..i miss that shit..he's alive ladies and gents.
 
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