2004/01/05, 07:52 PM
I've heard two different things about the Decline Bench.
On one hand Ive heard it builds the bottom part of your chest and can help make your chest look more defined.
On the other hand Ive heard it does absolutly nothing at all and you shouldnt even use it.
I would really like this to be cleared up so i know if i should use it or not even bother to waiste energy on the exercise.
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2004/01/05, 08:27 PM
decline bench is very good, it helps round out ur lower pec areas, ( thats what i was told in high school anyways) as for using a barbell i wouldn't, i would use dumbells u hit more muslcle fibers that way do to the stretch, u actually hit more fibers than bench press or incline so i would alternate it with ur incline, or bench don't do too much bench in a day just do 4 to 5 excercises for the chest deoending in ur skil level of coarse
-------------- ---andrew.......adversity causes some to break, but others to break records!
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2004/01/05, 08:29 PM
sorry to add on, but make sure ur " pushing" threw u lower chest and really concentrating on it, its really easy to use ur arms in this excercise, don't lock ur arms out( keep a slight bend, u lock out ur triceps take over) and never let the dumbells touch , keep them about 4 ins apart
-------------- ---andrew.......adversity causes some to break, but others to break records!
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2004/01/05, 08:49 PM
Decline bench recruits more msucle fibers than any other benching movement.
-------------- If you don't stand for something, you will fall for anything....
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2004/01/05, 08:52 PM
Here is stats for my above post....
The following is a summary of EMG results for several muscle groups indicating the most effective exercises for increasing muscle strength and size. The results are taken from Dr. Tudor Bompa’s book entitled SERIOUS STRENGTH TRAINING. For each muscle group outlined, there is a list of exercises in ascending order from highest muscle stimulation to lowest( indicated by % iEMG MAX ).
CHEST
Pectoralis Major % iEMG MAX
Decline dumbell bench press 93
Decline bench press (olympic) 89
Push-ups between benches 88
Flat dumbell bench press 87
Flat bench press 85
Flat dumbell flys 84
Pectoralis Minor % iEMG MAX
Incline dumbell bench press 91
Incline bench press (olympic) 85
Incline dumbell flys 83
Incline bench press (Smith) 81
-------------- If you don't stand for something, you will fall for anything....
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2004/01/07, 12:31 PM
Dumbell flyes are the least effective? Crap, I switched to when I began training again. I found them harder then normal bench press so I figured they were more effective. But I guess it makes sense though: They are harder because you use less of your Pec muscles.
I guess I will just switch back to dumbell bench press, its time to switch it up anyways.
-------------- - Its never about how much you can lift, or how many reps you do. Its just about doing it, and doing it right.
- If your hungry all the time, your not eating enough. And anyways, being hungry sucks.
~Brad~
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2004/01/07, 01:07 PM
Remember, compound exercises are the ones that will always be highly effective (i.e. presses vs. flyes). Use flyes to warm up (this pre-fatigues the triceps) and/or end with them to eek out additional reps. that you would not otherwise accomplish with presses.
-------------- **_Robert_**
Pain is temporary; glory is forever!
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