Decline or Flat Bench Press

[hulse]

On my chest day I do incline bench using a bar. Would I benefit more from decline with a bar or flat with db's for my second motion?

 

[danbo]

On my chest day I do incline bench using a bar. Would I benefit more from decline with a bar or flat with db's for my second motion?

I do incline bench and flat bench on my chest day.

 

[blut wump]

Every day is bench day. I stick with flat.

 

[Jim Ouini]

Every day is bench day. I stick with flat.

LOL. Same with squatting. And deadlifting.

 

[araiber]

I say flat is more beneficial for chest developement and increasing strength. I actually stopped doing decline because I didnt like doing more weight on decline than on flat. It was strange. I think I read somewhere that decline isn't even necessary for proper chest developement- say to look good and whatnot. Incline is good stuff though.

 

[blut wump]

LOL. Same with squatting. And deadlifting.

Yep, keep it pure.

 

[Hellbore]

Decline has sure lost favor. I remember years ago everyone was doing decline. Now the gyms here don't even have decline benches.

Fine with me, I always get tired of trying to remember so many different lifts...

 

[bignate73]

flat, if you want some variety, throw some dips in.

 

[blut wump]

flat, if you want some variety, throw some dips in.

You can also get variety by varying your grip. Maybe moving a couple of inches to either side of the first rings. It can move the emphasis onto and away from your triceps.

 

[musketeer]

On my chest day I do incline bench using a bar. Would I benefit more from decline with a bar or flat with db's for my second motion?

That's a good Q matey.

I'd probably have to look at your chest and technique, etc. but I'd guess that the dumbells would be a better exercise. My chest exercises are:

Low incline Bench (25 deg is perfect)

Flat dumbel Press (occasionally)

Weighted Dips

Cross bench dumbel pullovers


I don't do flats myself because it gets to my injured shoulder and tends to blast my triceps as much as my chest. The Dips are very similar to declines but require more stabalisation (they are more basic and are a closed chain exercise) so I prefer them.

If you get on well with falt benches, then why not do INCLINE dumbell presses as your second exercise because they will be both at a different angle AND require a differnt technique as they are dumbells.

 

[AhMadKooL]

That's a good Q matey.

I'd probably have to look at your chest and technique, etc. but I'd guess that the dumbells would be a better exercise. My chest exercises are:

Low incline Bench (25 deg is perfect)

Flat dumbel Press (occasionally)

Weighted Dips

Cross bench dumbel pullovers


I don't do flats myself because it gets to my injured shoulder and tends to blast my triceps as much as my chest. The Dips are very similar to declines but require more stabalisation (they are more basic and are a closed chain exercise) so I prefer them.

If you get on well with falt benches, then why not do INCLINE dumbell presses as your second exercise because they will be both at a different angle AND require a differnt technique as they are dumbells.

I agree with what was said here. You wanna workout the lower chest if you want to have a fuller bigger chest.

Weighted dips are perfect for that; note that your body should be at 45 degrees to the horizontal rather than vertical to focus on the lower chest. if your just starting and you can't do even one by yourself than a spotter can help you by lifting you from your legs. (Also you can start by doing negatives)