How often do you do ur decline bench

[Excidium28]

I use to always start off with flat bench than incline. Now i feel like my upper chest needs more work so I switched to startin off with 5 sets of incline than, 5 sets of flat, than 3 sets of decline and 3 sets of flys or somethin.

 

[CRsteve]

I don't. Just flat and incline benches, barbell and dumbells.

 

[azul]

I use to always start off with flat bench than incline. Now i feel like my upper chest needs more work so I switched to startin off with 5 sets of incline than, 5 sets of flat, than 3 sets of decline and 3 sets of flys or somethin.

If you're trying to hit your chest more, try a decline bench. An incline bench uses your shoulder more, whereas an incline bench uses your shoulder even more than the flat bench does.

 

[Excidium28]

If you're trying to hit your chest more, try a decline bench. An incline bench uses your shoulder more, whereas an incline bench uses your shoulder even more than the flat bench does.

My flat bench is fine. Just when I look in the mirror from the side my incline chest and shoulders need to be fuller.

 

[jerminator]

i do flat dumbells then incline dumbells the decline bar once a week.

 

[Newlobby]

many will debate that decline bench is useless, but for me I feel chest most after decline.

I do

225x 5 with static hold

245x 5 with static hold

265x 5 with static hold

285x 5 with static hold

305x 5 with static hold

then three sets of decline dbs

95 times 5
105 times 5
105 times 5

then finish with weighted dips and back to the decline bech for negatives.

 

[TheMuscleMonster]

decline bech with dbs are great, i try to do them everytime i do chest if not at leat every other time. they take alot out of you thought, the blood rush to the head, the dizzy, ' want to pass out' feeling. they are really good tho

 

[Tom Treutlein]

There really isn't much use for decline bench presses, to be honest. Just 'cause you "feel" the muscle being worked doesn't necessarily mean anything. They can be tough on rotator cuffs, and the blood rush is never a good thing. People at risk of a hemorrhage (due to an aneurysm) would especially want to stray from decline benching, as the strain under load, coupled with a weak artery wall will increase the chance of hemorrhaging.

Even without such critical reasoning, the exercise just isn't as effective as flat and incline bench presses.

On a final note, there's no reason for five sets of flat bench, incline bench, then three of both decline and flies. The latter two are useless, and you don't need ten sets of the top two. Instead, break the volume down and train the chest 2-3 times a week. Trust me on this.

 

[BOOEY]

On a final note, there's no reason for five sets of flat bench, incline bench, then three of both decline and flies. The latter two are useless, and you don't need ten sets of the top two. Instead, break the volume down and train the chest 2-3 times a week. Trust me on this.

Why? because you read it somewhere? Post your pic up, if you can match Excidium28 maybe then he should heed your advice.

 

[Tom Treutlein]

'cause it's been shown time and again that once a week training is a bunch of bullshit. Yes, it can work, but it's not optimal. A prime factor in hypertrophy is frequency, and this is demonstrated through a lot of programs that focus on training the muscle groups more than once a week. Most people who train each muscle once a week with such higher volume, rather than training it more often while distributing the volume end up looking the same day in, day out, crawling along with their gains (unless they're a newbie, in which case anything will work), or abusing anabolics (which cause growth no matter what you do, basically).

As for a picture, I don't have one. Whether I can match him or not doesn't mean anything. First off, his chest isn't impressive, and that's part of his routine I was commenting on. Second, just 'cause I don't look like him doesn't take away from my training knowledge or comprehension of the principles of hypertrophy.

Also, it sounds like you're defending him. I didn't ask you to trust me. I asked him. It's his call. Should he choose to stick with such high volume, a shitty selection of exercises, and lowered frequency of training, then so be it. However, it was food for thought for him, not you, and should he choose to heed my advice, then he might find himself progressing quicker, which is what most of us here want.