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Is decline bench press worth doing?
Some people say they are not worth doing, and I dont see them incorporated in many bodybuilders' routines. Are they good for building the chest or what benefits are there?
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I have never been a big fan of barbell decline bench but, dumbell decline works the chest a lot more. Doing this lift with a barbell will hit the tricep and shoulders, dumbells help isolate the chest muscles more. I get the best results buy rotating my hands inward (knuckles facing each other) at the top of the lift. This allows the chest to contract much more. It's not neccessary to incorporate this lift every chest day but once in a while won't hurt. Good luck |
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Well, to be honest, there is little to no gain when you do the decline bench press. The portion of your pec that it hits is less than 10% of your total pec, so just doing flat & incline bench will be enough to sculpt your chest. |
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I STICK TO FLAT BENCH AN INCLINE I USE TO DO ALL THREE BUT I STOPPED DOIN DECLINE AN IT SEEMS IM GETTIN BETTER RESULTS BUT LIKE SAID BELOW EVERYBODYS DIFFERENT! |
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I actually like the decline bench because it has a low rep range and lets you put a lot of weight on. I also feel that it adds a lot more 'lift' to my chest. |
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I agree, I never got much out of decline bench press. The lagging part of most people's chest is the upper part, so incline is more essential. |
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In my experience, they work the arms more then the chest and aren't really that effective. I'd instead turn those into decline flys with the dumbbells and twist your palms facing up when you get in the center. |
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