decline bench press

[lilj888]

i have been reading here that decline bench is useless, so i did some research on my own and i found out it is the most beneficial for the chest.


The results of the EMG studies show which exercises produce the greatest amount of stimulation within each target muscle group. The following table displays these results.

IEMG max motor-unit activation

Exercise/% EMG Muscle Stimulation

Pectoralis major:
Decline dumbbell bench press - 93
Decline bench press (Olympic bar) - 89
Push-ups between benches - 88
Flat dumbbell bench press - 87
Flat bench press (Olympic bar) - 85
Flat dumbbell flys - 84

Pectoralis minor:
Incline dumbbell bench press - 91
Incline bench press (Olympic bar) - 85
Incline dumbbell flys - 83
Incline bench press (Smith machine) - 81

Medial deltoids:
Incline dumbbell side laterals - 66
Standing dumbbell side laterals - 63
Seated dumbbell side laterals - 62
Cable side laterals - 47

Posterior deltoids:
Standing dumbbell bent laterals - 85
Seated dumbbell bent laterals - 83
Standing cable bent laterals - 77

Anterior deltoids:
Seated front dumbbell press - 79
Standing front dumbbell raises - 73
Seated front barbell press - 61

Biceps:
Biceps preacher curls (Olympic bar) - 90
Incline seated dumbbell curls (alternate) - 88
Standing biceps curls (Olympic bar/narrow grip) - 86
Standing dumbbell curls (alternate) - 84
Concentration dumbbell curls - 80
Standing biceps curls (Olympic bar/wide grip) - 63
Standing E-Z biceps curls (wide grip) - 61

Triceps:
Decline triceps extensions (Olympic bar) - 92
Triceps pressdowns (angled bar) - 90
Triceps dip between benches - 87
One-arm cable triceps extensions (reverse grip) - 85
Overhead rope triceps extensions - 84
Seated one-arm dumbbell triceps extensions (neutral grip) - 82
Close-grip bench press (Olympic bar) - 72

Latissimus dorsi:
Bent-over barbell rows - 93
One-arm dumbbell rows - 91
T-bar rows - 89
Lat pulldowns to the front - 86
Seated pulley rows - 83

Quadriceps:
Squats (parallel depth, shoulder-width stance) - 88
Seated leg extensions (toes straight) - 86
Hack Squats (90 degree angle, shoulder-width stance) - 78
Leg press (110 degree angle) - 76
Smith machine squats (90 degree angle, shoulder-width stance) - 60

Hamstrings:
Seated leg curls - 88
Standing leg curls - 79
Lying leg curls - 70
Stiff Legged Deadlifts - 63

Calves:
Donkey calf raises - 80
Standing one-leg calf raises - 79
Standing two-leg calf raises - 68
Seated calf raises - 61



please post other information if it contridicts this, and i have a few more things on decline i have found but i find this one i posted very useful

 

[SaiBoT]

I've read abou the decline before specially the dumbell for major pecs activation. No chin-ups, pull-over and regular dips mentioned any reason why? what about deep squats and lunges?

 

[lilj888]

i think dips are the best but its to hard for them to get a accurate reading because of the different angles people use on dips

not sure about the others this just seems to have to do with free weight

 

[dabuffguy]

*theoretically* you put more stimulation on the pec with decline because you can hold more weight. But, your range of motion is compromised making full chest contractions with a BB impossible, making it less efficient.

 

[SaiBoT]

*theoretically* you put more stimulation on the pec with decline because you can hold more weight. But, your range of motion is compromised making full chest contractions with a BB impossible, making it less efficient.

The reason the db decline gets better EMG it's because the range of motion is the more natural for the joints and fyber contraction, the dumbell version actually allow for a longer range than the barbell.

I have long arms so to me it would still be a decent ROM

 

[lilj888]

*theoretically* you put more stimulation on the pec with decline because you can hold more weight. But, your range of motion is compromised making full chest contractions with a BB impossible, making it less efficient.

i would think this test was done with the same amount of weights used per similiar exercise

 

[Pikaberdot]

Bump, this is a good thread.

 

[lilj888]

why are all the people who say decline sucks ignoring this thread?

 

[Pikaberdot]

Do you have the link to this information that you copy+pasted?

 

[musketeer]

Good thread to post lilj888!

The chest needs to be expressed as a muscle group with two origins and one insertion:

Sternal - the lower pecs attached to the ribcage

Clavicular - the upper pecs where they originate on the clavicle bone.

The activation of each portion should then be analysed using the above EMG studies to give a fuller picture.

The sternal portion of the chest is twice the size of the clavicular part, meaning that targeting the sternal portion with a decline movement will cause greater EMG activation because of the bulk of the chest is brought into play.

As well as bringing the humerus across the body, the sternal pecs push the arm down. Try this:

Sitting in your chair, place your palm on your knee with your arm bent so it runs up your thigh and the elbow is near or touching you body.

Now apply pressure to your knee using your palm.

Use your other hand to feel what's going on with the pec on the other side.

---


Why have dips been excluded from this study?

 

[SaiBoT]

I like this thread so bump.

 

[the_alcatraz]

Decline bench press is shit IMO
just had to put that in there
Dips and even bent-over cable crossovers can replace it
maybe even some decline flys, but decline bench - useless

 

[oso0960]

I believe they are useful to some people. The extra weight that can be pressed in the decline gets one used to pressing heavier weights. Although I've never had that problem so to me they are completely useless also.

I like this thread though to see what exercises stimulate areas more and such. I think it would be great if they had included the other muscles that are working and to what percentages. For example, what percentage the hamstrings, calves, and glutes worked at in a normal squat.

 

[mmo115]

why exactly is the decline bench press useless though?

 

[PWR]

why exactly is the decline bench press useless though?

I have never done decline bench press or dumbells. I may have tried it a time or two years ago but it has never been a part of my workout.
I do however do dips on the day I do triceps so that may have helped but I have never like them. Incline gets the majority of my chest workout.

 

[Blane]

The blood rushing to my head while pressing sucks.

I hvnt seen anyone in my gym lift heavir on decline than i do flat..so the heavier concept is bullshit....