Delt on decline bench

[ryno9000]

Ok, so when I do a decline barbell bench, I obviously get chest stimulation but I also get a TON of front delt stimulation. I get my best lower pec stim from doing weighted dips, but I need to mix it up once in a while! What can I do so that I can attack more pec in my declines?

 

[Rage-Of-Sparta]

decline involves a lot of front delt and tri involvment.
i usually hit incline and flat and disregard declines completly since there are other exercises that stimulate the chest better

 

[drsketch]

I've probably only done decline bench less than 5 times total in my life and every time never really felt that I got anything from it.

 

[ryno9000]

I'm glad I'm not the only one then! Ok, so besides weighted dips (one of my favorites) what are some good lower pec-involving exercises so I can switch it up?

 

[EZ_E]

Yeah, never been a big fan of decline. Not reason to to it really...

The lower chest is a be-atch to hit. I'd love some suggestions, too

 

[ryno9000]

sorry gotta bump my own thread

 

[SaiBoT]

Reverse grip dips if your shoulders flexibility can handle them, but I would start with cable cross-over but try not to lean forward too much on this one extend the set by pressing the weight when you are no longer able to do the cross-over.

 

[SaiBoT]

Oh I almost forgot... finish your chest workout with pull-over across the bench with one dumbell 3x8.
If you need a routine for this area PM me.

 

[SouthernLord]

Oh I almost forgot... finish your chest workout with pull-over across the bench with one dumbell 3x8.
If you need a routine for this area PM me.

I unfortunately have never been able to do pullovers. They kill my shoulders. I have tried them with a DB, ez curl bar, cable, etc. No luck. My friend loves them. 120 pound DB for sets of 12 lol.

The only thing decline is good for is triceps extensions and close grip press. Decline sucks for chest, but it's good for tris exercises imo.

I really like wide grip weighted dips for chest. One of the best chest exercise imo. Especially if you get into serious weight. They hit the sternal insert and lower chest nice. I know, I know you can't target specific areas of a muscle

 

[SaiBoT]

I unfortunately have never been able to do pullovers. They kill my shoulders. I have tried them with a DB, ez curl bar, cable, etc. No luck. My friend loves them. 120 pound DB for sets of 12 lol.

The only thing decline is good for is triceps extensions and close grip press. Decline sucks for chest, but it's good for tris exercises imo.

I really like wide grip weighted dips for chest. One of the best chest exercise imo. Especially if you get into serious weight. They hit the sternal insert and lower chest nice. I know, I know you can't target specific areas of a muscle

Yep I don't do declines for pecs either, but for tris they work great.

I do the pull-over and reverse grip dips because my shoulders are so flexible that even when I do triceps stretch I hardly feel any stretch at all, this also because I used to swim a lot when I was a kid.

And targeting a specific area might sound absurd but at least it is easier to comunicate among us by refering to the target area. There some guys good at trying to show us the rules of english and science but not so good at giving training advice

I say fuck that, I will still be talking about targeting a specific area if I wanna make my point.

 

[the_alcatraz]

Decline bench is overrated for chest development because it over-involves shoulders and tris. I would do dips and cable crossovers instead.

 

[ryno9000]

With your cable-cross overs, how high do you guys like to set the cables? Overhead? Shoulder height or below sholder. Guess depends what you are targeting.

I love cross-overs, but at my stupid crowded gym, its often hard to do as its a rare occasion that both sides are free

 

[Rage-Of-Sparta]

if crossovers arent available just hit some incline flyes.
they are just as good and give your pecs a great stretch after heavy pressing.
when i do get a chance to do crossovers i put the cables at the middle level of the rack.
i strained my lower pec stretching to high doing crossovers from the top of the rack

 

[the_alcatraz]

With your cable-cross overs, how high do you guys like to set the cables? Overhead? Shoulder height or below sholder. Guess depends what you are targeting.

I love cross-overs, but at my stupid crowded gym, its often hard to do as its a rare occasion that both sides are free

I make it clear that when I need something, they move out of the way. just sayin

 

[Black Boxster]

I LOVE declines...but I don't use a barbell..I only use dumbells on declines, better stretch on the pecs, nice pump.
Love pullovers, my fav are either with a single dumbell, or we have a nice 3 different style pullover machine at the gym that are all nice..

 

[SaiBoT]

With your cable-cross overs, how high do you guys like to set the cables? Overhead? Shoulder height or below sholder. Guess depends what you are targeting.

I love cross-overs, but at my stupid crowded gym, its often hard to do as its a rare occasion that both sides are free

Shoulder height or a little bit more it's the best IMO, this way you get to stretch the pecs and you don't mess with the shoulders ligaments...

 

[Tomos]

along with what was mentioned i love hammer grip flat db bench for lower pecs.

 

[the_alcatraz]

I LOVE declines...but I don't use a barbell..I only use dumbells on declines, better stretch on the pecs, nice pump.
Love pullovers, my fav are either with a single dumbell, or we have a nice 3 different style pullover machine at the gym that are all nice..

I like the dumbell decline press better as well...def. a better stretch, but it still involves the delts to a large degree.