Incline/Decline Bench: What's It Doing?

[Roofus]

Everyone knows about the good ol bench press. It's probably one of the first lifts most of us ever learned or participated in as a teen.
For years I thought I knew why incline was important and what it was doing. I recently in the last 2 years starting working decline into my routine as well based on someone telling me it would help develop my upper biceps because I felt I was getting a lot of lower bicep growth, but not too much on top.
But in the last two weeks I started thinking about these lifts, and got to thinking, "Man I think I know what this is doing for me....but I'm really not positive...is it even worth my time." I'm sure the answer is yes. But I'd really like to know what I'm really getting out of these lifts? What areas are they helping develop? Are they helping any of my other lifts, etc?
Any info is appreciated! Thanks!

 

[1999TL]

Decine isn't that great IMO. I think incline is the best, followed by the regular bench press. I'll switch b/w dumb bells an barbell, as well as alterating b/w starting incline or regular bench first.

 

[machine316]

decline for lower chest, and incline for upper. But the best thing you can do for your lower chest is dips. bottom line. just lean forward when you do them.

 

[redtopp06]

yeah, decline is a bigger waist of time than anything. dips bro. incline is an awsome lift that alot of newbies neglect too much. incline put some nice size on my chest and my overall bench went up pretty good too

 

[highlander555]

First of all (and this is all only my opinion) decline is practically useless. I've been focussing on incline more for the last 7 months, and I feel like it's not only helped my chest, but also brought up my shoulders.
I avoid dips because I feel they're far too tough on the shoulder joints (in the long run).

 

[Roofus]

Ok, if all that is correct. Then how do I focus on my upper chest/biceps? My lower bicep area is fine. But I feel like it is getting too accentuated. I'd like to work on the upper area and/or widen the look of my chest.

 

[machine316]

do upper chest moves first. start your chest workout with incline bench when your fresh and hit it hard. dips will widen your chest don't do preacher curls for biceps that will work your lower bicep alot harder. stick with standing barbell curls and alternate your grip from wide to narrow.

for a wider chest take a wider grip when benching the barbell. and do dips.

 

[squatmonkey]

You do know that your biceps are in your arms, right?

 

[dabuffguy]

Ok, if all that is correct. Then how do I focus on my upper chest/biceps? My lower bicep area is fine. But I feel like it is getting too accentuated. I'd like to work on the upper area and/or widen the look of my chest.

do incline bench first. You will see that your upper chest will fill out very nicely in 2 months doing these first, going heavier cuz it's the first excercise you do.

I did this for 2 months, and my flat bench weight increased as well.

 

[Roofus]

You do know that your biceps are in your arms, right?

lol good catch. Yes, I wasn't paying attention.

 

[Roofus]

do upper chest moves first. start your chest workout with incline bench when your fresh and hit it hard. dips will widen your chest don't do preacher curls for biceps that will work your lower bicep alot harder. stick with standing barbell curls and alternate your grip from wide to narrow.

for a wider chest take a wider grip when benching the barbell. and do dips.

Ok, good advice. Since I meant pecs, not biceps I'll skip the latter part of your quote. But how can I widen my chest doing something other than dips? I have a rotator cuff injury from 10 years ago when I wrestled in highschool that still haunts me to this day. Things like dips and preacher curl flare it up really bad.

 

[automaticj5]

You do know that your biceps are in your arms, right?

I wanted to ask the same thing...

 

[highlander555]

You can't widen your chest, that's a matter of genetics not excersize. You can however increase the size of the musculature in your chest, shoulders and back which will give you the appearance of a wider chest. That being said, all you can do for your chest specifically is increase the mass of your pecs.

I like inclines because I feel they recruit the shoulders a little more. Dips aren't bad, but they're pretty tough on the shoulder joints, and over time they can cause problems. I think you can get plenty of developement and mass without any "decline work."

Another key point to over all chest developement is the back. When your back increases in size, you can not only see in from the front (lats), but it also keeps your chest from pulling your shoulders forward into a slump.

Those are my two bits, and I'm sure others will have some great points for you to think about.

Good luck bro!

 

[pappad]

One way to widen your chest is, decrease the size of your waist!

 

[machine316]

dumbbell pullovers.

 

[deathdroprob]

I havent done Incline/decline for about 2 months, and My chest has never looked any bigger.

Alls Ive been doing is:
Flat BB
Flat DB
Weighted Dips
Somtimes Incline Fies (ONly on Incine so I can see myself for good form)

I dont you need any Incline/decline pressing

 

[gjohnson5]

dumbbell pullovers.

May expand your ribcage if you are under age 18...

 

[machine316]

eat alot, lift hard and use a wide grip your chest will develop.