Flat bench vs Decline

[st8k_lover]

My workout partner has been dying to change our core 5x5 bench from flat to decline. I would rather use flat or incline but being diplomatic I have agreed. Is there any benifit to doing declines over flats? Actually I would really like to just give him an argument as to why declines are inferior to flats /inclines.
Any real positives to change?

 

[NWinters]

declines have way less ROM. Flat would be supior for over all chest deveolpment.

 

[Mike_Rojas]

I feel declines work my pecs better than flat. It takes the shoulders out of the move quite a bit, so it really hits the pecs and tris.

 

[emptywallet]

There's going to be a million different responses on this, with even more reasons why one is better than the other. Its the same as the never ending incline versus flat, and barbell versus dumbell. It goes on how your feel and what works for you I believe.

 

[gettinlarger]

Just try it and see if it works for you. No way to tell unless you try.

 

[Exodus]

two words......... more weight.

X

 

[st8k_lover]

Exodus, What do you mean "more weight"

 

[NWinters]

i dont see b fold doing decline!!!!!

 

[st8k_lover]

In my opinion Declines would rate last against flats and declines. When I ask why he wants to do declines he just says "because I like them"I dont think i can handle the same amount of weight on decline and there is less ROM, rates third to me

 

[Exodus]

you can use more weight. The shoulder are usually the weakest muscle on the bench press. thats why nobody overhead presses what they bench. In the decline, yest its a "wierd" and different plane, and yest there is less rom, but you can use weight as the posistion takes your shoulders (the weaklink) out of the bench.

well when i say weak link, i mean if you get stuck on the bottom to mid range, after that if your weak its triceps.

but the flat is like doing a dip with a barbell, once you think of that, it will make more sense.

think about it, people are stronger, the lower they press.

for example..... my best overhead press without leg drive is 205lbs.
incline press is 275lbs.
flat is 305lbs
decline is 335lbs.

i hope that helps.

X

 

[st8k_lover]

Well I will be giving it a try whether I really like it or not. I mean, I have training partners not slaves so diplomacy will win the day in the end.

 

[psychedout]

Depending on what your genetics are like, it might be better for you, maybe not.

But... I personally would suggest sticking to flat... as well, use an assortmnet of other exercises to get a complete chest:

Dumbell presses
Flyes
Dips
Hammer Strength Presses
Etc.

 

[louden_swain]

Flat would be supior for over all chest deveolpment.

I would have to disagree with this. . .inclines are able to stimulate many more muscle fibers and give the chest complete development.

 

[NWinters]

I would have to disagree with this. . .inclines are able to stimulate many more muscle fibers and give the chest complete development.

Inclines may work for you, but flat works better for me

but i never neglect inclines, they have helped my flat bench alot!!