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10-09-2008, 04:23 PM
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#1 (permalink)
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Just joined M&S
Join Date: Aug 2008
Location: San Antonio
Gender: Male
Training Exp: Just Started
Current Goal: Other
Posts: 16
Rep Power: 0 
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Bench Question
Do all three bench exercises (decline, regular, and incline) Work different parts of the chest? Or can the regular do it all?
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10-09-2008, 04:30 PM
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#2 (permalink)
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Coming Up The Ranks
Join Date: Apr 2008
Location: Burton on Trent, UK
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Training Exp: 1-2 Years
Current Goal: Build Muscle
Posts: 92
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Quote:
Originally Posted by Benjymahn
Do all three bench exercises (decline, regular, and incline) Work different parts of the chest? Or can the regular do it all?
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Hi and welcome to the forum mate,
Decline presses work the lower pec muscles, incline work the upper and flat will work the main central pec area. As you have just started out you will not need to include declines in your routine as this will give you a flat ''boob'' like look to your chest. Stick with flat and incline. Personally I start my chest routine with incline dumbell presses then move on to flat bench or flat smith machine presses.
Hope this helps. |
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10-09-2008, 04:51 PM
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#3 (permalink)
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Seasoned M&S Veteran
Join Date: Oct 2007
Location: Oxford, Florida
Gender: Male
Training Exp: 2-3 Years
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Posts: 2,278
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99% of people dont need to do decline as flat touches on it just enough...
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Bryan
"Even a fool is wise to himself"
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10-09-2008, 10:25 PM
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#4 (permalink)
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M&S Elite Member
Join Date: Apr 2008
Location: Roc*City, New York
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focus most of your attention towards the upper and the middle to get a nice round chest. also dips are perfect for lower pecs and way better on the joints then decline.
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Current Weight :231 lbs
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Age: 15
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10-09-2008, 11:31 PM
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#5 (permalink)
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Frequent Poster
Join Date: Feb 2008
Location: SC
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Training Exp: 10-20 Years
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Quote:
Originally Posted by antkel1
Decline presses work the lower pec muscles, incline work the upper and flat will work the main central pec area.
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This isn't entirely accurate. You clearly have a good concept of how the exercises target the muscles, BUT- the chest is not 3 separate muscles that can be individually worked. The pectoralis is one muscle, that attaches at the clavicle and sternum. Any muscle can only grow and contract as hard/far as it is stretched. As inclines presses stretch the clavicular area further, they do- as you said- cause growth in that area. Likewise, declines stretch the sternal area and facilitate greater growth in that area. However, ALL bench pressing hits the entire muscle to a degree. I'm not arguing any of your points, just clarifying the anatomy for the original poster. -EK
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Don't argue- I've been sautéed in right sauce. 3X
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10-10-2008, 02:37 AM
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#6 (permalink)
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Coming Up The Ranks
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Quote:
Originally Posted by bbaker352
99% of people dont need to do decline as flat touches on it just enough...
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hmmm if it's so then y we've decline bench??????? Can we have an expert advice on it.... |
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10-10-2008, 04:10 AM
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#7 (permalink)
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Coming Up The Ranks
Join Date: Apr 2008
Location: Burton on Trent, UK
Gender: Male
Training Exp: 1-2 Years
Current Goal: Build Muscle
Posts: 92
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Quote:
Originally Posted by EKnight
This isn't entirely accurate. You clearly have a good concept of how the exercises target the muscles, BUT- the chest is not 3 separate muscles that can be individually worked. The pectoralis is one muscle, that attaches at the clavicle and sternum. Any muscle can only grow and contract as hard/far as it is stretched. As inclines presses stretch the clavicular area further, they do- as you said- cause growth in that area. Likewise, declines stretch the sternal area and facilitate greater growth in that area. However, ALL bench pressing hits the entire muscle to a degree. I'm not arguing any of your points, just clarifying the anatomy for the original poster. -EK
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Didnt describe it too well did I!! I did mean the upper ''area'' of the muscle not the upper muscles , but thanks for pointing it out anyway EK. |
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10-10-2008, 07:46 AM
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#8 (permalink)
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Mod
Join Date: Jul 2006
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Quote:
Originally Posted by J222
hmmm if it's so then y we've decline bench??????? Can we have an expert advice on it....
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In powerlifting, it gives an alternative to arching the back in order to lift more weight. It has definite applications in powerlifting and pure strength training, but will make your chest look like you have boobs, and is therefore, in general, used by powerlifters, but not by bodybuilders.
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A person is only as big as the dream they dare to live.
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10-10-2008, 07:53 PM
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#9 (permalink)
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Watchin what yer doin!
Join Date: Apr 2006
Location: Always Close to a Gym
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Quote:
Originally Posted by J222
hmmm if it's so then y we've decline bench??????? Can we have an expert advice on it....
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Kind of rude my man.
It's fine not to agree, but you don't have to call out an "expert".
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Failure to Plan is Planning to Fail What's your plan?
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10-10-2008, 08:02 PM
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#10 (permalink)
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Frequent Poster
Join Date: Apr 2008
Location: Bakersfield,CA
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what qualifies one as an expert? Experience? Certifications? Someone who has read many studies on the subject? And if one does claim to be an expert, how are they to prove it in the forum? Maybe the experts need to develop some sort of criteria.....wait, crap!!!! how will we know if those experts are actually experts?!!! I think were screwed!!!!
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