Thread: Decline Benchpress

whats the difference between incline decline and flat bench press? what different parts does each work out?

All three use the pecs and the long and short head of the tricep.

The incline also innervates the Serratus Anterior and Anconeus muscles.

The decline uses more of the pecs and removes the delts and the serratus anterior from the equation.

incline = upperchest, front delts, mostly
flat = pecs, triceps
decline = lower chest - triceps

my bench only does incline and flat i need a decline now..

Originally Posted by jay99

my bench only does incline and flat i need a decline now..

I haven't done decline in over 2 years, it's not a must. There are plenty of other exercises that can replace.

Originally Posted by jay99

my bench only does incline and flat i need a decline now..

There's plenty other exercises, like BB and DB pull overs, etc.

No need to make a FID bench a priority.

Originally Posted by mike79

incline = upperchest, front delts, mostly
flat = pecs, triceps
decline = lower chest - triceps

I don't want to start an argument in the thread.. but upper and lower chest?

Originally Posted by niceone

I don't want to start an argument in the thread.. but upper and lower chest?

I say upper and lower chest, and actually mean upward fibers and downward fibers.. It makes it easier to talk to neewbsters.

u could always just do dips / weighted dips instead of declines

if you have a drupy chest, flat and incline are best. If you go to heavy on a decline, you use a lot more front delts and triceps. Doing inline at about 40 degree incline will build a solid upper chest (upward fibers), this intern will lift your chest up to help with a drupy chest (nipples). It will fill out your chest to say the least.

yep...dips work GREAT for "lower" chest. (haha at the upper lower chest thing). I don't like declines because all the blood rushes to your head. I don't do any exercises where my heart is above my head. I like doing a slight incline bench (30 degree tilt) and a smith machine. Then I do flat bench.

are there any pictures of what work outs will work for the upper chest just as decline benchpress will?

Originally Posted by jay99

are there any pictures of what work outs will work for the upper chest just as decline benchpress will?

Someone posted this a WHILE back ago, and I have saved it. Its one of the best sites I go to for everything I need to know about what workout is what.

If it isn't bench pressing.. than I must turn to this site to know what there talking about.. I get completely lost.

http://www.exrx.net/Workouts/Workout1ULUL.html

Has gif's of a guy showing exactly how the specific exercise is done.

what excercise can make up for decline? and i dont know all the slang terms or anything so please help explain what to do lol thanks

Dips are somewhat of a bodyweight equivalent.