De-cline bench pressing

Hi guys,
 
Just a quick one on the above subject, i have never done em or incorporated them in my chest workout. How beneficial is this exercise to your chest. I currently do the following;
 
Flat presses DB/BB - 3x10
Incline presses DB/BB 3x10
Incline/Flat DB Flyes - 3x10
 
Would my chest benefit more if i swapped flyes with decline presses?

I've gone through stages of using them but wouldn't bother again.  I dont really like the movement and don't particularly feel it hitting my chest very much.  I much prefer using an incline press and flat press and a fly movement for my chest workouts.

Wouldnt bother imo mate, dont get that much from it, your current routine is fine, dips would be a good addition though

Yeh thats what i thought guys, i jus feel like im losing out when i see other people doing them in the gym. I find dips hurt my shoulders so ive stopped doing them. I do my shoulder workout the same day anyway.

Do you guys think im doing too little sets and exercises for my chest?

3 exercises and 3 sets = 9 sets on chest

Is this average or below average?

Never seen a need for it and never felt any benefit

Do you guys think im doing too little sets and exercises for my chest? 3 exercises and 3 sets = 9 sets on chest

If you are doing some warm ups first and then hitting everyone of those 9 sets to failure then you should be ok.

I do 2 warm up sets on my first chest exercise before i do the workout sets, then when i go onto the other chest exercises i go straight into the workout sets.

I find it hard to go to failure on my last set as i dont have a spotter and i train alone, do you think i should then just add another set?

Ive read somewhere that you should do 12 to 16 sets on chest

I currently do a total of 9 sets on chest but i do 14 sets on back, should i raise this as another post? Average sets?

How long have you been training for and how many days do you work chest? Are you training for size (hypertrophy) or strength? Decline is not "a must", but it depends on what else you do. Its not written in stone that you have to do 12 or 16 sets for chest, do you mind linking to that document?

Something like a decline cgbp to hit the tris would be good for me, but i wouldn't do flat/incline both BB and DB in one session :-

i alternate between flat and decline

I read an article on how this dude said he kept seeing guys with what looked like bitch tits which he believed strongly were caused by too much decline bench pressing focusing on the lower part of the chest so he said the best way to make the chest look better was to focus more on the upper chest section!

Dave84


I read an article on how this dude said he kept seeing guys with what looked like bitch tits which he believed strongly were caused by too much decline bench pressing focusing on the lower part of the chest so he said the best way to make the chest look better was to focus more on the upper chest section!

How do you know they were not noobs to training takin roids and getting gyno? Or how do you know they were not moobs. The comments of teenagers on a BB site cannot ne taken as absolute truth.

I prefer decline to flat as I find it much easier on the shoulders and I believe it is also better as my weights increase much quicker than with flat.

The key thing is to give them ago and remember to swap your exercises up every so often.

I wouldnt bother with Decline BP total waste of time if you ask me. I also agree with stuart. 2 or 3 warm ups then 9 sets to failure should be fine for chest. I feel anyone who is doing 12 to 16 sets for chest isnt going to failure on every set he cant be if he is doing that many sets. The most I can do for chest is 12 sets total.

angelfan
I wouldnt bother with Decline BP total waste of time if you ask me. I also agree with stuart. 2 or 3 warm ups then 9 sets to failure should be fine for chest. I feel anyone who is doing 12 to 16 sets for chest isnt going to failure on every set he cant be if he is doing that many sets. The most I can do for chest is 12 sets total.

Its been said before, time and again its not quantity - its quality. I watched a guy being interviewed on Mr Olympia who had a 2200lbs total in Bench/Deads/Squats all in one day but he tore a tricep doing a 900lbs bench. He trains two sessions a week one heavy and one light. There is nowhere written in stone that you have to do x or y sets (most of them flyes or pec dec for most gym users).

I agree with the above. I would rather do 10 hard totally balls to the wall total failure sets for chest.
Than 16 or 18 lighter, easier half hearted sets for chest.

Its not how many sets you do that is important its how heavy, hard and intense you do each set for.  Its always quality over quantity

I agree with the above. I would rather do 10 hard totally balls to the wall total failure sets for chest.
Than 16 or 18 lighter, easier half hearted sets for chest.

Its not how many sets you do that is important its how heavy, hard and intense you do each set for.  Its always quality over quantity

I agree with the above. I would rather do 10 hard totally balls to the wall total failure sets for chest.
Than 16 or 18 lighter, easier half hearted sets for chest.

Its not how many sets you do that is important its how heavy, hard and intense you do each set for.  Its always quality over quantity