TweetDorian Yates loves declines, think that's about all the endorsement you need.

TweetI love them and absolutely feel they do wonders for your overall chest developement.With me its always been about changing things up and trying as many different exercises,routines,etc and periodically incorporating them into my workouts.

I really feel they give me a much fuller chest.I think they help add lift to the pecs.

TweetI got a chest workout that Nasser El Sonbaty shared about 15 years ago. You do incline DB press super set with flat bench flies, then do decline db press super set with decline flies. His suggestion was to do this work out every third chest workout. Well, I decided to do it every chest day to see how it went. By far, the best chest development I have ever had, especially in the lower pecs. My pecs just had some great shape to them. I have tried bb decline as well but I never get anywhere near the results as I got from the decline db press super set with decline flies. You go to where you can't do a single rep more on presses, drop them, immediately grab lighter dbs and do flies. It made me sore every single time I did this workout. It's certainly worth a try, if it doesn't make you sore, you didn't do it right. LOL

TweetI love decline Dumbell flies.

Tweeti'm working decline back into my routine after some years i'll see how it goes

TweetHere's a quote from "Extreme Muscle Enhancement"

Skip the declines.
For 99 percent of bodybuilders, the decline press is nothing more than an
ego boost for those who can't press very much weight on the flat or incline
bench. You usually can handle a lot more on a decline because, once you
get the hang of it, the motion is easier - because of the angle of your body,
the bar has a shorter distance to travel. If you concentrate too much on
decline pressing, your lower chest tends to grow disproportionately to your
upper chest, especially because the lower portion tends to be less stubborn.
Subsequently, a little stimulation goes a long way. The result is sloping,
breast-like development, far from what I'd call aesthetic on a male physique.
As such, training this area should be avoided in almost every case.

"sloping, breast-like development" nice!!

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Originally Posted by mfdvr

Here's a quote from "Extreme Muscle Enhancement"

Skip the declines.
For 99 percent of bodybuilders, the decline press is nothing more than an
ego boost for those who can't press very much weight on the flat or incline
bench. You usually can handle a lot more on a decline because, once you
get the hang of it, the motion is easier - because of the angle of your body,
the bar has a shorter distance to travel. If you concentrate too much on
decline pressing, your lower chest tends to grow disproportionately to your
upper chest, especially because the lower portion tends to be less stubborn.
Subsequently, a little stimulation goes a long way. The result is sloping,
breast-like development, far from what I'd call aesthetic on a male physique.
As such, training this area should be avoided in almost every case.

"sloping, breast-like development" nice!!

I totally disagree! 99% of bodybuilders say it's an ego boost? I know several that would say otherwise! I strongly believe that a decline press is great for an all around developer. Works great for me so I think I'll stick with it and pump up my ego! Lol

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Originally Posted by Fuelfan

I totally disagree! 99% of bodybuilders say it's an ego boost? I know several that would say otherwise! I strongly believe that a decline press is great for an all around developer. Works great for me so I think I'll stick with it and pump up my ego! Lol

I also completely dis-agree.Declines have added a great fullness to my pecs.Not just declines of course but I do feel they have helped to add a lot more shape and size to them.Do I feel they should replace the flat bench? Of course not.But thats no different than saying I think hack squats should replace traditional squats.2 completely different exercises that utilizes completely different muscle fibers to perform them.

ANY exercise performed in a different angle,position,etc is beneficial to a bodybuilder.Your body will build up a tolerance to any exercise so by throwing it a curve ball,your muscles will not know how to react and will recruit more muscle fibers to perform that lift.

Definitely a great addition to any routine.

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Originally Posted by Fuelfan

I totally disagree! 99% of bodybuilders say it's an ego boost? I know several that would say otherwise! I strongly believe that a decline press is great for an all around developer. Works great for me so I think I'll stick with it and pump up my ego! Lol

Yeah, I do them occasionally but stick mostly to flats and inclines. That extreme muscle enhancement book is overall good but has some controversial topics (like every bodybuilding book). Most guys who have been benching for years are far beyond needing an ego boost. Notice most of the guys strutting around the gym looking like tools are the new lifters who need that boost. Us old guys are in the zone and don't give a shi#$. :-)

TweetSomething that I have done in the past was this,

4 sets of Incline Bench (dumbbells, barbell, machine, whatever) Keep your reps in the 8-12 range and work until failure.
4 sets of Decline Bench (dumbbells or Hammer Strength for me, no barbell here) Keep the reps in the 8-12 range until failure.
4 sets of low cable flies with a twist. Grab the handles and step forward a step or two until your hands in the starting position are slightly behind your back. Bring the hands up to face height, no higher and make sure you are lifting the weight and not jerking it, control the negative as well. Keep your reps in the 15-20 range and watch your chest especially upper pecs grow.

TweetSpeaking from a powerlifter's point of view.
They are a great tool to use from time to time but they are not essential to anything as a priority to training.

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Originally Posted by Anabolic5150

Something that I have done in the past was this,

4 sets of Incline Bench (dumbbells, barbell, machine, whatever) Keep your reps in the 8-12 range and work until failure.
4 sets of Decline Bench (dumbbells or Hammer Strength for me, no barbell here) Keep the reps in the 8-12 range until failure.
4 sets of low cable flies with a twist. Grab the handles and step forward a step or two until your hands in the starting position are slightly behind your back. Bring the hands up to face height, no higher and make sure you are lifting the weight and not jerking it, control the negative as well. Keep your reps in the 15-20 range and watch your chest especially upper pecs grow.

This is why I asked, I feel more stress/discomfort in my front delts with BB decline. That's why I created tis thread. I've tried everything to try and fix it, but can't. From hand position, to form, to the direction I push.

I will stick to the hammer strength machine from now on.

TweetI love declines or dips after a good pre-exhaust with cables. Really gives ya some boobs.

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