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Opinion on decline

Posted on 9/20/19 at 10:59 am
Posted by Brazos
Member since Oct 2013
20557 posts
Posted on 9/20/19 at 10:59 am
I always hear mixed opinions. I enjoy doing it and I also like how it’s not as strenuous on your shoulders. I just don’t see many people do this exercise.
Posted by Rep520
Member since Mar 2018
10476 posts
Posted on 9/20/19 at 11:26 am to
It's better than nothing. If you like it, there's no reason not to do it. Doing it is better than worrying if it's optimal for development.

Shoulder safety is more about mobility work and form, IMO, than exercise selection.

My biggest criticism would be that the angle makes it harder to activate the chest, if you're using it for chest.
Posted by Brazos
Member since Oct 2013
20557 posts
Posted on 9/20/19 at 11:40 am to
I thought it was good for targeting the lower chest ?
Posted by Rep520
Member since Mar 2018
10476 posts
Posted on 9/20/19 at 1:10 pm to
quote:

I thought it was good for targeting the lower chest ?


I do think you get some of that, but compared to flat and incline, the overall effect is significantly less.

I'll admit part of my comment is based in a personal opinion that targeted exercises are less than ideal for chest. Flat, db bench and dips tend to create far greater bang for your buck, IMO. Decline does involve lower chest, but really takes a lot of the rest of the chest out of it.
Posted by tzalma1
Lake Charles, LA
Member since Jan 2011
123 posts
Posted on 9/23/19 at 9:56 am to
i prefer weighted dips for my lower chest
Posted by boxcarbarney
Above all things, be a man
Member since Jul 2007
25735 posts
Posted on 9/23/19 at 10:16 am to
I do decline now because I am beat the frick up and flat/incline bench hurts my shoulder. I round out my chest with high volume pushups and weighted dips, which are easier on my shoulder than flat bench.
Posted by jennyjones
New Orleans Saints Fan
Member since Apr 2006
9901 posts
Posted on 9/23/19 at 2:26 pm to
quote:

I thought it was good for targeting the lower chest ?


Dips, pullovers, and/ or cable crossovers can good alternatives for this purpose as well if you’re working around shoulder issues
This post was edited on 9/23/19 at 2:33 pm
Posted by lsupride87
Member since Dec 2007
108584 posts
Posted on 9/24/19 at 8:56 am to
If I concentrate and focus on my lift, I can really feel decline in my lower chest. However, if you arent paying attention, it barely works the chest at all
This post was edited on 9/24/19 at 8:58 am
Posted by Kaybaby82
Member since Jun 2019
625 posts
Posted on 9/27/19 at 8:12 pm to
It’s a worthless exercise that energy should be spent elsewhere. Just my 2 cents.
Posted by habanos
Alabama
Member since Feb 2014
1937 posts
Posted on 9/28/19 at 3:42 am to
I have done decline along with incline and regular bench for chest day

It's really just to work the bottom of your pecs though.
Posted by lattin1
baton rouge
Member since May 2014
328 posts
Posted on 9/30/19 at 9:59 pm to
Actually when they hooked electrodes up to lifters they found that incline and decline stimulate the upper chest almost equally, incline more so on the concentric and decline on the eccentric. The difference is decline blows away incline in stimulating the lower chest so it's actually a way more effective lift.
Posted by DeafJam73
Baton Rouge
Member since Sep 2010
19122 posts
Posted on 10/1/19 at 6:12 am to
The only people that I see really push for decline are bodybuilders training for symmetry and aesthetics. From a performance and strength aspect, I have not seen it recommended by any. It’s either flat, incline or overhead.
Posted by karlmuller
Member since Oct 2019
4 posts
Posted on 10/2/19 at 6:54 am to
Yes most of the people avoid doing decline. They prefer cable cross overs or parallel bar dips for lower chest
Posted by lattin1
baton rouge
Member since May 2014
328 posts
Posted on 10/2/19 at 1:15 pm to
quote:

From a performance and strength aspect, I have not seen it recommended by any.


From a performance and strength aspect, if decline creates equal stimulation to the upper chest and more stimulation to the lower then it's a superior lift to incline. The reason you don't see many people doing decline is because it's fricking miserable. Your head feels like its going to explode.
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