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Hamer93 private msg quote post Address this user
Many people use it and many people slag it off and say its pointless etc, someone clear it up! Who uses this in their training and what benefits do they feel?
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Danimal_88 private msg quote post Address this user
The mechanics of it bother my shoulders do I don't use it. I would rather flat bench
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The Dark
Knight
eknight private msg quote post Address this user
@Danimal_88 same boat. -3X
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THE GODFATHER wannabemuscular private msg quote post Address this user
Just do flat bench like @Cannonball.
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Hewy007 private msg quote post Address this user
Well if you need to work on your lower pecs it's the best way, I wouldn't say it's useless by any means.
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Elminister private msg quote post Address this user
Quote:
Originally Posted by Danimal_88
The mechanics of it bother my shoulders do I don't use it. I would rather flat bench


This is exactly why I stopped doing it couple of months ago. Pushing it out of the rack is extremely uncomfortable for shoulders. And I never get much of a pump out of it like I do from regular chest exercises.
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ajones46 private msg quote post Address this user
Quote:
Originally Posted by Hewy007
Well if you need to work on your lower pecs it's the best way, I wouldn't say it's useless by any means.


don't.
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samirsaleh private msg quote post Address this user
I feel decline dumbells are much more effective, however I tend to alternate between that and the high cable
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pandasashi private msg quote post Address this user
Quote:
Originally Posted by Hewy007
Well if you need to work on your lower pecs it's the best way, I wouldn't say it's useless by any means.
just get out.
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the1 private msg quote post Address this user
Correct me if I'm wrong but te number one chest exercise from the EMG studies say decline and decline flys produce the most muscle fiber activity

I've always rotated incline decline and flat bench an got great results and a full chest
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AarronStenner private msg quote post Address this user
even if decline has the highest EMG activity I would still give it a miss due to already ongoing shoulder issues, maybe in the future when my shoulders aint as bad i will include decline
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ajones46 private msg quote post Address this user
Quote:
Originally Posted by Danimal_88
The mechanics of it bother my shoulders do I don't use it. I would rather flat bench
Quote:
Originally Posted by eknight
@Danimal_88 same boat. -3X


Odd - my right shoulder gets agitated sometimes from my baseball days, but decline is actually easier on it than incline.
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ethandpeterson private msg quote post Address this user
Good for that lower part of your chest. But don't do it all the time and remove flat and incline bench. You will form gorilla nipples if you do. Very beneficial to your chest muscle, and look.
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ajones46 private msg quote post Address this user
Quote:
Originally Posted by ethandpeterson
Good for that lower part of your chest. But don't do it all the time and remove flat and incline bench. You will form gorilla nipples if you do. Very beneficial to your chest muscle, and look.


Stop it.
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sriram private msg quote post Address this user
There is a positive correlation between number of reps and lack of knowledge of the pectoral major muscle.

Before anyone else claims it develops "lower part of your chest"...THERE IS NO SUCH THING! IT IS ONE GOD DAMN MUSCLE!


Only reason I don't do it...there's only one "decline" at my gym and that is usually occupied by the 10,000 set ab workout guy.

I'll give it a try after @the1's comment, might be worth to see what it can do.
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The Dark
Knight
eknight private msg quote post Address this user
@ajones46 as someone else mentioned, it's brutal tying to unrack it for me, and anchor on myself kills my torn up knee. -3X
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Hewy007 private msg quote post Address this user
@ajones46 Quote:
Originally Posted by ajones46
Quote:
Originally Posted by Hewy007
Well if you need to work on your lower pecs it's the best way, I wouldn't say it's useless by any means.

don't.

why
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ajones46 private msg quote post Address this user
@Eknight Gotcha. I used dumbbells and set them on a step-up block, lay on the decline, and just pop them up. Super easy, and no rerack needed.
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ajones46 private msg quote post Address this user
Watch it on mute lol.



But no problem. We all gotta do what we can.
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The Dark
Knight
eknight private msg quote post Address this user
@Hewy007 targeting specific areas of the chest isn't possible (ie, upper, lower, inner, outer). The Pectoralis major is one muscle with one point of insertion and one common innervation, thus it either contracts as a whole or not at all. -3X
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NorIda private msg quote post Address this user
I don't do decline. It's extremely difficult to unrack the amount of weight I need by myself if I'm using a barbell, and my dumbells don't go high enough.

I'd rather focus on the lift, and not exert myself unracking it.
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Hewy007 private msg quote post Address this user
@eknight

That's new information to me, it's posted all over that incline recruits more upper fibers and decline lower fibers, and I have heard from fitness professionals that it does.

But what your saying is completely logical and makes perfect sense, but with that being said, decline, incline, and flat all serve the same purpose?

Do you have any articles on these findings or anything?
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ajones46 private msg quote post Address this user
Quote:
Originally Posted by NorIda
I don't do decline. It's extremely difficult to unrack the amount of weight I need by myself if I'm using a barbell, and my dumbells don't go high enough.
I'd rather focus on the lift, and not exert myself unracking it.


-_-
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Hewy007 private msg quote post Address this user
@ajones46 do you even constructively criticize bro?
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ajones46 private msg quote post Address this user
Hey there, Hewy - join date April 27th?

Just bustin' my friend's balls. He know's I'm kidding.
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OhhLoLo private msg quote post Address this user
i think decline is the easiest to unrack and lift.

i can hit a substantially higher amount of weight as well compared to flat and incline.
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The Dark
Knight
eknight private msg quote post Address this user
@Hewy007 yeah, I know it's everywhere because broscience dies a hard death, lol. This is copy and pasted from a previous thread on said topic:

OK, after being asked to discuss this, I started a new thread. Pardon me in advance that this is going to be long, I'm sure.
We've all heard for years, I'm sure, that doing incline bench presses will work more of the upper chest, right? Wrong. Here's why. Quick review of anatomy for those who are interested. The muscles of the chest are composed of two primary muscles- the pec major and minor. The pec minor is NOT a "mover." It is a fixating muscle whose only action is fixate and stabilize the scapula by drawing it inferiorly and anteriorly against the thoracic wall. In other words, it will not gain significant hypertrophy from bench pressing, because that's just not what it does- it fixates and helps keeps the shoulder joint in place; it doesn't move and contract the way that the pec major does. Next, the pec major- the large muscle that fans our from the sternum to the shoulder joint, with fibers running out in that direction. Muscles, as we all know, can only contract in the following ways- one, either completely or not at all (like a light switch), so there's no way to work only a portion of the muscle; in other words, you can't cause a nerve impulse to contract from one portion of the muscle without contracting the entire thing- just doesn't work that way. Two, they only contract in the direction that the fibers run (which is why pullovers are not a "chest" movement- they cause the chest to move up-and-down, not in and out). Finally, Electromyography (EMG) is a technique for evaluating and recording the electrical activity produced by skeletal muscles. It actually measures where and how hard a muscle contracts. Basically, when a muscle contracts it produces electrical energy. The higher the electrical energy the more work the actual muscle is producing. By attaching electrodes to the skin over the bellies of each of these muscles this electrical energy can be measured and read using an electromyograph (EMG).
OK, now that that's out of the way, some logic should dictate my next point- if you can only contract a muscle entiely or not at all, significant changes in how that muscle contracts shouldn't be caused by changing the angle of a pressing movement. This is why inclines do not cause significant growth in the "upper pecs"- first, there are no upper pecs, just pecs; second, moving the angle will not increase greater contraction across this gradient.
When applying EMG activity to the chest, what do the results say? Rather than citing each of the several studies that say this, I'll direct you to the follwoing meta-analysis, which has done just that, and quote some of the particulars. Have a read of the entire thing if it interests you: http://www.thesportjournal.org/article/optimizing-development-pectoralis-major

The first noteworthy piece here, states, "It has been perceived that by performing the bench press at the incline position the clavicular head is targeted while the horizontal position targets the sternocostal head. Barnett, C., et al. (1995) showed that the clavicular head showed no significant difference in EMG activity from the horizontal to the incline position but was least active during the decline bench press. "

Barnett, C., et al (1995), also found this to be true, noting "The incline press does not result in greater activation of the clavicular head of the pectoralis major than the horizontal bench press." (http://www.daveywaveyfitness.com/wp-content/uploads/2010/11/Effects-of-Variations-of-the-Bench-Press-Exercise-on-the-EMG-Activity-of-Five-Shoulder-Muscles.pdf)

Glass, S. C., & Armstrong, T. also found this to be true, concluding that, "there was no significant difference in activation of the upper pectoral portion during either the incline or decline bench press."

In fact, EVERY EMG test I know of said the same thing- isolation of the upper pecs, or even noticeably greater development of them is not going to happen from doing inclines.

So, what's the take home from this? I don't believe that inclines are "bad," or "useless." They offer variation to your workouts, slam the front delts more, increase triceps and pressing strength in general, and certainly have their place. It's just that they aren't going to hit the clavicular head of the pecs much more than flat benching, and thus, offer no advantage over a supine bench press in terms of that. -3X
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OhhLoLo private msg quote post Address this user
@eknight so wouldn't it make sense for one of your major compound chest exercises to be whichever press you can go the heaviest on and complete the most reps with for the most EMG activation?

for example, most people are weaker on incline bench compared to flat or decline. incline and flat have their benefits for shoulders/triceps. For me, decline bench is the one that i can go the heaviest on and complete a higher amount of reps/sets.
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The Dark
Knight
eknight private msg quote post Address this user
I guess. It's my preference to just lift heavy flat bench and grow. -3X
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the1 private msg quote post Address this user
I personally like decline benchpress aswell, going to do the switch over in May to decline barbell.. always press alot more and I have no issues with unracking it.

My decline bench blows and it does cause a bit of discomfort, but my shoulder feels fine on that angle.
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