Removing Decline Movements - Chest

[chiplin]

Hey guys, I started a new chest workout yesterday and I had to remove something due to the volume. I was just wondering who here would agree that the decline movement would be the best to be removed ? There's also 2 flat and 2 incline as well. My chest has been slacking in comparison to the rest of my body, if anyone is willing to propose a workout consisting of 4 or more exercises for chest my eyes and ears are open for recommendations.

[#8]

Decline = complete waste of time.

Incline and flat only, but with more emphasis on the incline if you are looking to put more strength on your chest without stressing your shoulders IMO.

[BMac]

no need to do decline, for chest I usually do two pressing and two fly movements, i'm a big fan of incline myself but just started adding flat bench back in

[GYMBRAT]

I haven't done declines since I was like 15 yrs old

[chiplin]

Well my question is answered, thanks boys.


Decline bench also stopped giving me a pump. I was banging out 8 on 250, I knew something was up hahaha.

[tiramisu]

You could also remove the flies and the inclines. Boring but true.

[Delt King]

I haven't done declines since my first year working out lol (more than 20 years ago).

Offseason i do two flat presses and two incline presses only and low volume high intensity mostly 2 sets per. Never flies, cables, pec deck ect.

[chiplin]

I'm not a fan of fly as it is anyways, but I am beginning to enjoy doing them incline.

[Heracles]

http://mdtv.musculardevelopment.com/lifestyles/2010-md-spring-seminar/2660-gaspari-nutrition-presents-the-md-seminar-dorian-yates-chest-training.html

I'm sure someone posted this video on this forum earlier. I don't know the first thing about what you should do I just remember coming across this video and thinking hmmm... you don't hear that very often. Around 9:26 or so Dorian talks about decline bench being his main mass builder for chest. Once again not my opinion and not giving advice just sharing what I found. good luck and happy pressing.

Herc.

[tiramisu]

Many a study has been done. While angle can emphasize the location of the stress there is only only one attachment. Heavy pressing can do it all and as it is the exercise that you can use the most weight/intensity with it is "generally" the best.

Shape is genetic.

BUT... Heavy pressing often leads to shoulder injuries and it gets a little dull after a while so it's kind of fun to change things around even if it makes no real difference.

Me I enjoy my dips and my incline dumbbell press. Dumbbells for the little balancing coordination development and dips just because I like dips.

[arcnspark77]

i usually stick to movements that i have the best feel for or get the best pump from, whichever angle

[Baconbits]

My trainer has me do only decline press and dips for chest.

[GYMBRAT]

he must be a can-fit trainer?

[bigtavi8]

Id drop decline at all. Throughout my years ive used and and not used it. I find i get a pump from it but i dont like the angle and the feeling of being inverted. I prefer flat/incline BB (change from week to week), flat/incline DB press, Incline Flies( NO touch at top takes pressure off), dips (legs crossed leaning forward), pec dec (squeeze tight-3 inches from touching hands).

Used to do decline benches in addition to this and found no benifit. Also if you can manage to smash good weigh after incline bb, and flat db for example you didnt press hard enough or with enough intensity.

Were BB's there is no time to be wasted in the gym with exercises that dont offer maximal hypertrophy. So get done with less sets, more intensity on main lifts, get out of the gym quicker. And grow more.

[macka]

I like doing a superset of dips with plain jane heavy bench. Like Tiramisou I like dips they make me feel good. I also change up using push ups as the superset.

[Baconbits]

he must be a can-fit trainer?

Phil Hernon

[tiramisu]

Phil Hernon


Ask Phil if he has his CanFit certification :moon

[Jazzy]

for me too, i think decline is a waste of time, but I found that doind Close grip bench press decline worked more my long head of my triceps..Just that!^^

flat BB or Db bench, Inlcline, fly and dips are better And according to me, Incline is really more important than decline 'cause that's what people lack, upper chest and it's more diffcult to develop!

[JonnyO]

Decline bench also stopped giving me a pump. I was banging out 8 on 250, I knew something was up hahaha.

I use the Smith machine very mild decline like near the bottom. Try a 25, 20, 15, 10, 6 rep scheme going up in weight each set and tell me you dont get a pump from it. I did this last night for my 3rd movement, after last heavy set do a drop set go wide grip and use the weight used for the first set of 25 and rep out with it. I dont do decline all the time, just now and then, but I dont think its a useless exercise.

I think doing the same routine each week is a mistake, you need to change it up all the time, keep the workouts dynamic, this way you wont get stagnant on exercises bro.

[Baconbits]

Ask Phil if he has his CanFit certification :moon

LOL!

[gingerbreadman]

I was following german volume training for a few mths and decline dumbell and dips were a staple movement.http://www.bodybuilding.com/fun/luis13.htm

[chiplin]

I use the Smith machine very mild decline like near the bottom. Try a 25, 20, 15, 10, 6 rep scheme going up in weight each set and tell me you dont get a pump from it. I did this last night for my 3rd movement, after last heavy set do a drop set go wide grip and use the weight used for the first set of 25 and rep out with it. I dont do decline all the time, just now and then, but I dont think its a useless exercise.

I think doing the same routine each week is a mistake, you need to change it up all the time, keep the workouts dynamic, this way you wont get stagnant on exercises bro.

So, all my workouts begin with a compound. You're saying every week change it up ? So if I pick 3 exercises and do one one week, another the following, another the following, and repeat... would that work? Just keep rotating ? I'm starting this bulk on Sunday so I need to get all necessities down by then.

[JonnyO]

So, all my workouts begin with a compound. You're saying every week change it up ? So if I pick 3 exercises and do one one week, another the following, another the following, and repeat... would that work? Just keep rotating ? I'm starting this bulk on Sunday so I need to get all necessities down by then.

Ya pretty much. I usually start with the pec-deck, to warm up and pre-exhaust the chest a bit, or I'll go to my first exercise and do a few extra warmup sets.

Next is usually an incline movement, Smith, Hammer strength or dumbell.

Most of my exercises for chest are compound movements, I rarely do cable crossovers or dumbell flyes. I just find different ways to perform the movements, rep tempo, high reps or 5x5...stuff like that. Dips are great also.