Decline benchers - Question?

[sorerotators]

What is the optimal degree for a decline bench?
The degree that hits the chest the best.

I have to prop my bench up to do them.

I tried them a long time ago. But didnt feel i got much out of them. Now thinking back, i dont think i had enough decline.
And it looks like most of you guys have them in your routines.

So i thought i better look into them again cause they must be doing something for all you guys.

Thanks alot.

 

[Vigorous]

re decline

I incline bench at 30-35 degrees so my decline bench would prob be around 20-25. I dont know how safe and stable your bench is going to be proping your bench up... For safety reasons Id just stick with incline and flat... My 2 cents
vigorous

 

[gymtime]

If you don't feel like they were helping you, it's probably not because of the angle you used. I don't think the angle makes a great deal of difference in an incline or decline, long as you stay around 45 degrees or so for incline and 285 degree for decline.

 

[sorerotators]

Yeah your right about proping the bench being unsafe.

I'm gonna make a makeshift decline bench out of a 2X12.
And its gonna be real solid.

Thanks alot guys.

Anybody with more advice about declines will be greatly appreciated. More comments please.

Sore.

 

[gymtime]

You'll probably find a good amount of disagreement on the benefit of declines. Some say they're useless while others swear by them. I do them, but rarely. Not because I think they're worthless, I just like inclines a lot better, followed by flat.

BTW...that is a great handle...

 

[sorerotators]

Hehe..thx gymtime. It the truth. Until i started rotator work religiously. Now they feel nice and strong.

I prefer inclines by far also. I'm wanting more variety in my bench work.

Thinking back when i tried them, I think i need to lighten them up and spread my elbows out more. I also think i went to heavy and didnt have enough of a decline due to having to prop my bench up.

I'm a tricep bencher, i.e my triceps are real strong in my bench work.

Any more comments about angle or techniques are very welcome.

Sore.

 

[b fold the truth]

Why do you want to do declines? Hard to say what I mean to ask...but how will declines help with your goals? What are your goals?

I really feel that the decline is a lot of a tricep movement and works mostly the lockout. I think that the board press would probably be a safer movement, especially since you wouldn't have to prop your bench up at an angle.

B True

 

[sorerotators]

Size is my main goal B Fold.

I've always felt i need a nice heavy BB work as my main chest exercise followed by the usual DB presses and flyes.

The bulk of my heavy work consists of: Flat benches, inclines, dips, and yes nice and heavy board presses. I've regularly rotated board presses and even chain work in for a couple of years now.

Believe me bud, you dont have to convince me of the benefits of boards and chains. I to am a big believer in the strength and size benefits of both. Love that stuff!

I'm just looking for a little more variety i guess to rotate in.

And i'm gonna be building a nice sturdy bench. I've got access to a mig at work.

Thanks for the help.

 

[b fold the truth]

Sweet...give them a try. I think that I read in Dorian's book...he liked to so ever so slightly declined flat bench press. I did them for a while a few years ago.

B True

 

[sorerotators]

Yeah, thanks B Fold.

I'll just have to build a adjustable decline, and see what works the best for me. Love that mig!

Thanks, Sore.

 

[b fold the truth]

If I could weld...I'd build all kinds of things!!!

B True

 

[gettinlarger]

i wanna start doin some declines myself. but im gonna work with dbs probably. like, my inner lower chest is not as defined as my mid-upper. when i flex, my mid-upper pecs are right together, but my lower chest is like ... odd ... i dunno how to explain it well. its like ... apart, and my pecs are at, i dunno 30 degree angles. i probably sound like an idiot. wish i had a digital camera ... anyway, if anyone understand this, should i do declines? or work my chest normally (i do flat bb, incline db, flat bb, flat flys, incline flys, dips - alternating around, 3 intense exercises a week).