Sector51
New Member
What is decline bench press?
MESO-Rx
Anabolic Steroids
Please tell me
- Thread starter wedorecover
- Start date
I never work a decline movement, and never solely do dips unless they're for a wild hair in the ass burnout. Every chest workout of mine is based around activating the upper chest as much as possible. If you look at my chest, my chest is huge on the sides, it rounds off insanely well.. But I truly believe I built it like that with the concentration of going wider stance with incline Dumbbells, deep slow flyes, and really incorporating 3 different fly exercises on my chest days. This has actually in my mind developed my inner chest to be " lagging " so I've started to focus on "activating" the inner chest more (closer gripped, focusing on contraction at top more instead of the stretch) -
My .02
TLDR; incline bench, incline db flyes, pec flyes, hex press - always aim for 60% of work to be "focused" on upper
My .02
TLDR; incline bench, incline db flyes, pec flyes, hex press - always aim for 60% of work to be "focused" on upper
OdieM
Banned
This is one of the only things that didn't make me shake my head. You guys are crazy if you think you can't work different parts of the chest.
OdieM
Banned
He actually shows you how he works different parts of the chest and talks about the different areas of the chest. Great video
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I personally have gotten great results from decline bench for my upper chest actually! I feel my upper chest contract the most from decline, maybe it's my position or something but I focus on it as much as possible on a hypertrophy day. I do neglect this lift though in favor of incline lifts because it tends to give me more width and gives a more broad upper chest.
Dips are extremely important in my routine too lol. Especially weighted dips. If you can do twelve regular dips it's time to grab a belt and a 45 plate. I've read so many good things about the benefits of dips that I always include them in chest routines, strength or hypertrophy.
Leancuisine
New Member
Jeff Cavalier is a smart mother trucker.
His cavalier cross overs are pretty killer.
Also he recommends focusing on bringing your elbows together instead of focusing on squeezing your hands together during cable flies... try it sometime, feels like you can squeeze your chest 10x harder.
interesting. I could see the benefit from a decline position while working the upper chest due to elbow positioning and angle the bar reaches. I'll give them a try Monday and use them as a warmup just to see how it feels. I've also heard many great things about dips, they just don't agree with me shoulder and inflammation wise.
Yeah I used to have problems with dips... Tendonitis would flare in my arms. Elbows would bother me. At that time I was doing them 4 sessions per week too. Twice with chest focus and twice with triceps focus. I do them twice a week now usually and the inflammation went away.
Hope you like them though if you give them a shot man!
I personally did not say one cannot work different parts of the chest. I simply stated one cannot isolate only one chest muscle to work (or a hotbed body part for that matter).
Dammit. Stupid phone. "A hotbed body part" should read "another body part"
OdieM
Banned
Lol I knew what you meant. I never work forearms but I have big ones. They get worked when I do other stuff such as hammer curls. It takes lots of other muscles to try to focus on one. You can target one area of the chest and you are working that area more but your still working the rest of the chest too. It shows that in the video I posted. You can see all the muscles in his chest flex until he gets to his target area and squeezes tight. Something like that anyway. I'm extremely tired. Lol
your pecs are 1 muscle if you only do incline press you'll also have big front delts if you do close grip decline chest press you'll also have bigger triceps thats why different movements are crucial to work secondary muscles.
