CAswole
New Member
Just bored with flat bench. My gym has the elite FTS football bar. Fits nicely in the power rack. Think I might try that for some variation tomorrow.
MESO-Rx
Anabolic Steroids
Decline press
- Thread starter CAswole
- Start date
mjf
New Member
I have a severely underdeveloped lower chest so I've been doing db declines. Can't really say that it is helping at all. I've been stepping up the dips as well.
Thats just genetics. The chest grows as a whole. Slight variations do change the angle of stress but not enough to take a poverty level chest and just grossly distort the lower half by doing an exercise on purpose.
mjf
New Member
I understand this from hearing it stated so many times about not being able to "shape" a muscle by doing certain exercises/angles. I still have to try though, so I do dips, decline, and some funky cable decline press I saw on a YouTube from athleanx. Worst case is it does nothing, best case I might be able to emphasize the movement to target the lower chest a little.
CAswole
New Member
Or you might want to focus on exercises that WILL improve your chest for sure. Incline movements, dips like you're doing and build up what u can the biggest and best it can be. Don't major in the minors. It might not wind up looking like Arnolds chest but I'm sure what you got is adequate if built up. Wouldn't worry so much about the lower chest. Do one exercise sure if it makes you happy but i wouldn't construct my whole chest workout around decline movements.
Flat DB press, incline DB press, incline bench, CG bench, CG incline bench, floor press, CG floor press, pin presses, competition paused bench, 3 sec paused bench, 5 sec paused bench, double paused bench are just some of the lofts that can replace the bench for a bit
CAswole
New Member
Bookmarked! LolFlat DB press, incline DB press, incline bench, CG bench, CG incline bench, floor press, CG floor press, pin presses, competition paused bench, 3 sec paused bench, 5 sec paused bench, double paused bench are just some of the lofts that can replace the bench for a bit
Indeed. I enjoy the 3 second paused dumbbell variation. Great for hypertrophy.Flat DB press, incline DB press, incline bench, CG bench, CG incline bench, floor press, CG floor press, pin presses, competition paused bench, 3 sec paused bench, 5 sec paused bench, double paused bench are just some of the lofts that can replace the bench for a bit
Competition pause, 3 & 5 sec paused, and double paused bench are my favorite variations. Double paused bench will humble a man very quickly.
I wouldn't drop flat bench permanently but any of those other lifts can become a main lift for a macro cycle or two. Then when you come back to flat bench you're "refreshed" to it.
mjf
New Member
My workout currently is on a smith machine(last 2 workouts) because I really messed up my left forearm with incline dumbbells. Got tired with heavy db's and couldn't kick it up into place properly and got all twisted up after a couple unsuccessful tries.
I hit incline bench 3x10, decline press 3x10, flat bench 3x10. Then I move to db's with a lighter weight and do all 3 again with a focused squeeze bringing the db's together at the top. Then I do 3 sets of that cable press "decline" type movement and bring my hand across my torso with a twist of the arm(athleanx video I watched). On alternating workout days, I use db's pressed together the whole time through the movement for all 3 angles instead. Think I saw that suggested here to put some emphasis on the middle of the chest(which was also dismissed as not being able to target a certain part of the chest).
I do my dips as a start to my tricep workout on another day. I'm not skipping incline or flat to try to focus on decline.
CAswole
New Member
@Docd187123 just got done with my chest workout. Started off with 3 second pause flat bench. Humbling to say the least. Last set was 205 for 6 LOL I liked it. Got a good pump out of it. I initially tried it with the incline barbell and was making my shoulders feel something really funny so I switch to flat and it was all good. Thanks for the tip I'm going to keep it in the rotation for sure
3 sec paused bench takes most of the stretch reflex out of the bench so once you go to press up, you're basically starting from scratch. You should see your normal bench go up a bit if you program this right.
Glad you're enjoying the new lift.
CAswole
New Member
@Docd187123 did 3 second paused reps for flat bench again yesterday. Felt way stronger just the second time out. First time last set topped off at just 205 for six reps. Yesterday was 245 for 6 reps. I also love the feeling of the actual movement. I find a have to keep everything much tighter and more controlled. Feels just very strong. Thanks for the tip I really think that this is going to help my overall bench game and improve my 1rm
You're not used to this lift and have never done it before so you'll make some progress pretty quickly. Depending on how far you wan to take it, you'll need to program it like any other lift.
You absolutely need to stay tight and in control with a paused bench. There's no stretch reflex like with touch and go and neither is there that bounce off the chest. It's similar to the deadlift in that you start with a concentric contraction without a preceding stretch which obviously makes it a more difficult lift.
Glad you're enjoying this lift man!!!
I mostly agree... But, this is gonna piss some people off... It's actually a nice lift on the smith... I can control the weight very easily and get a GREAT contraction at the top of the lift. Also, I think it's a good builder for triceps, too... Are there "better" chest movements? Yes, of course! But, this could be a tool in any arsenal to use at times, to create a more well rounded look and stimulus from different directions. I probably decline press (in some manner, be it DBs, bar or smith) once a week (chest is done 2x a week).
@Demondosage I see where you're coming from regarding the stretch, this is where the smith seems to come in handy, or DBs, versus a bar... The smith I try to have a steep decline and bring the bar to my sternum if possible....
I promise not to b pissed off if you promise you're not mad that I avoid the smith machine like the plague lol. Only time I go near it or touch it is if I need plates or I need a chair and all the benches are taken
Haha! I use it somewhat frequently, maybe 50% of my workouts include it in some way... Huge fan of it for narrow stance squats where your feet are far out from your body (would be impossible to balance any other way)... I get an INSANE quad pump from this!I promise not to b pissed off if you promise you're not mad that I avoid the smith machine like the plague lol. Only time I go near it or touch it is if I need plates or I need a chair and all the benches are taken
I'm gonna send you pics of me using the smith every time I do now!
CAswole
New Member
Yeah I definitely dig it. Do you think for programming something like wendler's 531 could work?
I like the smith machine for some things. But squats certainly isnt one of them. I know JM uses them in his programs but i can balance just fine with my feet right next to each other. Ive studied alot of tom platz and he does alot of his squats the same way. Very very narrow stance. Its not good for maximum or near maximum weight but i think theres some thing your definitely giving up with the guided/assisted smith. Im not an expert but i can swear the tear drop gets hit real hard this way and mainly due to the balance and the eccentric forces of the hamstrings stretching and providing force and stability is what your giving up while using the smith.
