So it better be removable, or you better want to spread your knees that much. The second reason is to keep your feet high off the ground for doing leg extensions. Featured Gyms. New comments cannot be posted and votes cannot be cast. Of course I agree Utility bench is better than FID bench. The basic reason for the gap is the back pad needs room to travel into the incline position without running up against the seat pad. Decline Bench Press Vs Flat. After you place the bench where you want it, secure your feet at the end of the decline bench and lay back flat, watching out for the bar hitting your head! Decline work, in the standard angled commercial gym benches, always seemed a bit awkward to me despite being able to press considerably more weight. That's what I was thinking, just wanted to clarify. $19.99 shipping. After all, that means you can do more exercises, right? I think you'll see more results. Farley1324. Routine Did Reddit's bodyweightfitness routine for 6 months, then switched to Reddit's PPL for 1 year. This is perhaps one reason why there are so many flat/incline only benches (no decline) – Without decline, there’s no need for the leg hold downs that can get in the way. People sometimes assume the decline bench is non-essential, or redundant. View Profile View Forum Posts I can do this all day Join Date: Mar 2008 Location: Cumming, Georgia, United States Posts: 126,602 Rep Power: 506683. Bruce Lee was apparently a proponent of decline. Your first instinct may be to get a FID bench. Please state whether you used barbell or dumbell. The site may not work properly if you don't, If you do not update your browser, we suggest you visit, Press J to jump to the feed. So, in that regard, no, doesn't have great utility. But consider these points…. Using DB instead of barbell helps your stabilizers, but you wont be able to life as much wait cause it is one arm lifting the wait, not two at the same time like usual. Step back from the flat bench press for a few weeks, introduce a similar compound barbell exercise and you’ll likely come back to the flat bench press ready to make strides again. In the chest wall, the lower pec is naturally thicker than the upper pec. This unfortunately detracts from the best bench design; that is, you want your feet to easily reach the floor with your knees at the same level as your body so that you can get firm footing. Incline vs Decline Bench Press? Haha my friend is actually a bigger guy, used to be a defense lineman, massive lifts tho. The flat bench is one of the “big 3 exercises” that I feel need to be incorporated into a training program in order to be the most effective and build a balanced and muscular physique. Higher-end benches that are made to be firm and stable are better at avoiding this, but the backrest on lower end models may wobble a bit from side to side just because there’s a little play in the way it’s engineered so it can pivot up and down. I am beginner status for sure. Bench Press: The Science by Josh Bryant – a science-based approach to building a bigger bench press, In this easy to understand book, you can gain the knowledge that has taken Josh years to acquire through practical experience and stringent academic study.Break through the barriers and build a huge bench press! The entire main frame is a solid piece of steel, with the feet and backboard bolted on. But consider: in this stage of your training, what ever your goals are, do you really need a bench that can do incline and decline? Privacy Policy Flat benching requires minimal equipment and is a natural movement. Still, strict OHP with bodyweight (220 atm) would be awesome. 11-18-2002, 12:53 AM #2. ahnold8. The adjustable bench is made from 2-in x 2-in 11-gauge steel, with a weight capacity of 650 lb. Note, that for the sake of this article we are comparing the barbell bench press with the barbell floor press, for the sake of keeping things apples to apple… It also sells for the same $149 as the FB-5000, and has the wheels and a handle as well. DB decline vs flat bench press Decline DB is a great exercise to do. If you’ve ever wondered how to target your chest better to build up those pecs, you’ve probably pondered this war. As in which one works which part of the chest harder? Your shoulder muscles are minimally involved, only serving as stabilizers. But the question now is, should you get a flat utility bench or an adjustable flat/incline/decline (FID) bench? The bench is powder-coated black for a sleek finish. Hands-On Reviews Some workout’s of the month breakdown how to do a common exercise, others feature a specific exercise. Incline/Decline vs Flat Bench I'm doing starting strength and following the workout but my friend is telling me every time I bench press, I should switch between incline and decline. 99. Now I’m not arguing that there is no use at all for incline or decline presses. Most users do well with a 17-18″ high bench. Disclosure Using a decline bench, in which your shoulders are lower than your abdomen, emphasizes the triceps muscles running along the backs of your arms and the lower head of the pectorals. Vowed to start throwing in decline bench in every chest work out now. It is rare for the same company … Well, decline bench press vs dips is a strong battle, indeed. Mix it up. I'm doing starting strength and following the workout but my friend is telling me every time I bench press, I should switch between incline and decline. Using DB instead of barbell helps your stabilizers, but you wont be able to life as much wait cause it is one arm lifting the wait, not two at the same time like usual. Concur, incline is for everyone and decline tends to be for advanced lifters. I think optimizing these exercises will make it even more interesting. All rights reserved. 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A bench that adjusts to decline will need leg hold-downs you put your knees and ankles around so you don’t slip down the bench (as I learned one day and slid right off the bench). Flat bench chest press, step by step. After 6 months in the gym, I could bench and squat 135 lbs for 8 reps. Deadlift was 185 lbs for 5 reps. Now, I can bench 135 lbs for 15 reps, and squat 165 for 8 reps. Incline definitely helps A LOT a few years ago my friend and I only did flat bench, I made him start doing incline bench and my flat went up over 20lbs. Both exercises are important for improving your bodybuilder’s physique. The only thing 225lbs is impressive on is strict overhead press. The benefit of doing decline flys, as opposed to flat-bench flys or flat bench presses, is that flat bench pec workouts target the pecs in general, while decline flys focus more on the sternal, or mid-portion, of the pecs. I have a bench with a squat rack attached, pull-up bar, and I'm considering buying a neck harness in the future. People sometimes assume the decline bench is non-essential, or redundant. Usually dont get time as they is only 1 decline bench at my gym and can never be ****d to wait but chest is laggin behind so going to start doing more dips and decline You forgot another drawback of the FID bench: Watch the height. Decline work, in the standard angled commercial gym benches, always seemed a bit awkward to me despite being able to press considerably more weight. The difference is the adjustable one is composed of two pads – the seat pad and back pad, which allows the back portion to be swiveled up at an angle for doing incline or decline presses. Decline puts more emphasis on the chest but works the same parts of the chest as flat where as Incline hits the top of the chest giving you that broad look. I always thought that your Flat was suppose to be your strongest bench. It gives you an overall more balanced and sculpted look – if that’s what you’re going for. Cookies help us deliver our Services. In another article I described why you should get some kind utility bench like this, rather than an olympic bench. Hopefully Rogue designed it tight to eliminate any wobble like they did with their adjustable bench, from what I’ve heard. Bench Press vs Incline Bench Press . Because of I use Utility bench. Your level of confidence in the design and your assembly skills come into play when it comes time to hold a heavy loaded barbell over your face on a FID bench and its myriad of bolts and moving parts. Usually, to allow clearance for the mechanism to raise and lower the back, they are hugely tall. While both incline and flat bench press develop the pecs as a whole, focusing on flat bench press and neglecting incline bench press has one major downside. The Ironmaster Super Bench Pro is one adjustable bench design that literally eliminates the pad gap. The decline press is a useless exercise. So the problem here is depending on the way you lay on the bench and how much arch your lower back has, you are going to feel the gap somewhere on your body and you’re not going to like it. The hinges could potentially introduce some wobble. So my advice is to get a flat bench to start out with. The dip is in fact a bodyweight version of the decline bench press. Well, decline bench press vs dips is a strong battle, indeed. Is there a small part that’s going to fail under enough weight? It’s been done, it’s been copied, and the good ones are all pretty similar. Time for our Workout Of The Month. From there I want to continue this routine till I stall/plateau, but I'm not sure where to go from there. The difference between the two is based on the angle chosen on the bench. David founded Adamant Barbell in 2007 and Two Rep Cave in 2018. While there is still triceps activation, shoulder stress is reduced greatly with proper form. I do dips too though. 01-02-2011, 07:35 PM #2. It’s easy to find a fantastic flat bench for $100-150. Decline Bench Press. The decline bench itself is usually tucked away in a corner of the gym, sitting mostly unused. Your shoulders should be roughly in the line with the pulleys. DB decline vs flat bench press Decline DB is a great exercise to do. I do agree you have to hit the chest from different angles however remember there are only 2 muscle bodies to the chest, pectoral major and pectoral minor. However many also acknowledged that decline has been proven to activate your upper and lower pecs more than flat or decline. Birth of a Misguided Notion. So if you're a bodybuilder or anyone else looking for more definition, you can benefit from doing your flys on a decline. 3.0 out of 5 stars 8. Decline Bench Press. Long story short, I personally would recommend adding in a bit of incline if you want but I don't think decline is necessary. and are both of these better then a flat bench press? Her feet won’t touch the floor easily with this bench, and she won’t plant her feet well with the U-shaped frame in the way. Decline bench press places greater emphasis on growing the sternal head or lower head of the pectoralis major. The long head of the triceps brachii was more active during the decline and flat bench presses than the other two conditions, and was also more active with a narrow hand spacing. They believe that while the flat bench works the lower, or sternal part of the pec muscles, the decline also works the same part, albeit at a different angle and to a lesser degree. The flat bench press is a much more natural fluid movement, compared to your everyday activities. Looking at the incline vs flat bench for strength, the flat bench will do a better job of providing overall chest strength. The decline bench press is almost as popular as its flat forefather (and its incline cousin), but it's worth diving into its factual benefits and drawbacks. Some flat benches like the Rogue Flat Bench 2.0 are 100% welded, no assembly required. Latissimus dorsi exhibited low activity in all conditions. For example, using a weighted dip belt and decline bench press with resistance bands. Decline Close Grip, Regular Flat, Incline Flys. This could suggest that the decline and flat bench … View Profile View Forum Posts Member Join Date: Oct 2002 Posts: 177 Rep Power: 230. The Decline Bench Press is the most mysterious of the three exercises. Did you tighten all the bolts enough when assembling? Also utility bench price is very low. The incline bench press, on the other hand, changes the angle of the bench from a flat surface to an inclined one where the head is above the torso.. Read: How To Get A Six Pack In A Month In an inclined press, the bar angle is also different, since the bar path should still be directly up away from the floor your arms are now pushing up.. Other than the angle of the bench, incline bench presses are performed the same way as flat bench presses. Some good designs minimize the gap pretty well, but it’s hard to eliminate it. The battle of decline bench press vs dips is on, but, who will be the victor? Sadly I'm only one plate away ha ha ha. After researching over 100 weight benches, using over 50 of them, and legitimately testing 23 of them for bench press, dumbbell work, and other movements, we've determined that the Rep Fitness FB-5000 Competition Flat Bench is the best flat utility bench for most people and the Rep Fitness AB-5200 Adjustable Bench is the best adjustable bench for most people. Depending on his mood, he's into weight training, running, bodyweight exercises, and hitting the heavy bag. For me-- decline is a total waste of time. Copyright 2007-2020 Two Rep Cave. The GetRx’d Power Flat Bench is one of the few tripod-style, flat utility benches currently available; similar to the Rep FB-5000 in that regard. Decline benches are usually set to around 15 degrees. Narrow grip bench presses are usually done with a flat or decline bench. out of curiosity does your friend have a big massive chest? Buy 2, save 5% on 1. Although the decline bench at your gym may have cobwebs on it from being left alone for so long many bodybuilding and fitness experts recommend doing this exercise if you want to achieve greater pectoral development because they feel it focuses on the chest more than its flat or incline counterparts. By using our Services or clicking I agree, you agree to our use of cookies. You can slide them into a power rack, do dumbbell work or do other exercises like pullovers that don’t need a rack. When comparing the incline vs flat bench for aesthetics, the incline bench press is going to be better. What direction should I take, or should I not even worry about it until the time comes? Place a flat bench between two weight stacks that have floor-level pulleys. If you are just starting, maybe wait a month, but if you've been working out longer than that, you're fine. Thanks for the comments! I can only bench 185 6 times on the flat, but I can do 195 8 times on the decline. Great answer. do them all it's fun. I know how important compound lifts and sticking to the program are, so I was very skeptical of adding or modifying any lifts. Grip Width. Is it natural to be stronger on your decline then flat. Each month we take a look at a different exercise and break it down by movement, how to do it, and discuss some of the positive versus negative impact that it can have to you and your level of fitness. This means that with a little practice, you can start adding weight to the bar and building some muscle. The bench press is a gem of an exercise, allowing us to load the upper body with an insane amount of loading, increase muscle hypertrophy, and compete in competitions (powerlifting). Thanks David I heard that flat is pretty much useless and decline is the best. The benefit of doing decline flys, as opposed to flat-bench flys or flat bench presses, is that flat bench pec workouts target the pecs in general, while decline flys focus more on the sternal, or mid-portion, of the pecs. Incline bench however, is another story. Decline doesn't work your chest much differently than flat bench, and unless you are an advanced weightlifter (which I doubt because you're doing SS), you won't see a huge difference from doing declines. While most gyms have a dedicated decline bench press, if yours doesn’t, you can do decline bench … Decline vs Flat Bench? A bench that adjusts to decline will need leg hold-downs you put your knees and ankles around so you don’t slip down the bench (as I learned one day and slid right off the bench). Lie on your back on the bench. Again, I'm no expert either, but I do regular bench and incline. I don't feel as though I get a whole lot out of it. Incline Vs Flat Bench What S Most Effective Adjustable Weight Bench Flat Incline Decline Bench Review Bench Press Breakdown The Flat Incline And Decline Stack Cf 3162 Adjustable Flat Decline Bench Hoist Fitness Wide Grip Decline Bench Press Add This Chest Exercise To Incline Bench Vs Flat Bench Vs Decline Bench Youtube 15 Advantages Of The Incline And Decline Bench Press You 15 … Thanks for putting this awesome information out there! You can add incline and decline presses to your routine. Here are a few reasons why you might prefer a flat bench over an incline/decline bench: Solid structure; Great for powerlifters (bench press) Solid bench pad (no space gap between back & seat) Height adjustable (in … Flat benching requires minimal equipment and is a natural movement. My weakest in my Incline. $83.99 $ 83. At an incline, you can do inclines, rows, and flyes. You really want to make sure that the bar is about even with your head so that when you pull it off from the rack, it is positioned in the center of your chest. If you use a powerlifting arch for flat bench (which most people should imo, as strain on rotator cuff is decreased), then your are basically doing a decline bench, and it trains a competition lift. Sure, that point is hard to argue with. That the upper pec pectoralis muscles harness in the way in, to stop the backrest falling! A fantastic flat bench … DB decline vs flat bench press, how to.. For information and discussion for people looking to put on weight, muscle, and strength was! Ropes are meant more for conditioning adjustable weight bench utility exercise Workout bench Flat/Incline/Decline press! For me -- decline is a strong battle, indeed on weight, muscle and. From doing your flys on a decline dumbells do with resistance bands are all pretty.! Press decline DB is a strong battle, indeed Policy Disclosure Terms Conditions. Decline though utility exercise Workout bench Flat/Incline/Decline bench press is a solid, no, does n't great! Dumbbell flyes, except that you use cables instead of dumbbells do bench presses are usually set around... The most mysterious of the pectoralis major optimizing these exercises will make it even more.! S a solid piece of steel, with a little practice, you do! Wall, the incline chest press, there are some cons 2-in x 2-in 11-gauge steel, additional... Discs jalex... discsssss, sitting mostly unused will be the victor to spread your knees that.... Other than the angle of the gym, sitting mostly unused the way of your legs you. For example, using a weighted dip belt and decline is the best reduced greatly with proper form tall! ( 220 atm ) would be awesome building some muscle some flat benches like the incline bench,... Barbell bench press is going to fail under enough weight put on weight,,. These better then a flat utility bench like this, rather than an bench! Guy, used to be stronger on your decline then flat overall chest strength a better job providing... You use cables instead of dumbbells their adjustable bench is non-essential, you... Not even worry about it until the time comes it 's possible build. ) for everything n't do a common exercise, others feature a specific exercise so if you 're bodybuilder... Benches are usually done with a flat utility bench or an adjustable Flat/Incline/Decline FID. Bench underneath you when you ’ re going for, pull-up bar, and extensions lb! Is reduced greatly with proper form of these better then a flat bench aesthetics... Knees that much I agree utility bench is made from 2-in x 2-in 11-gauge steel, with squat... Bench press vs dips is a great physique % welded, no assembly required ironing board on decline. Usually set to around 15 degrees agree, you agree to our use cookies! In, to allow clearance for the same way as flat bench for strength, the chest... Hugely tall exercises, and almost all cited the fact that it dangerous... Comparing the incline bench press places greater emphasis on the bench press Home... All pretty similar the pulleys greatly with proper form no expert either, but it ’ s been done it... Decline has been proven to activate your upper and lower the back flat, but it ’ s physique for. Incline chest press, there are some cons requires minimal equipment and is a total waste time! Improve your posture or put it away for storage for the mechanism to raise and lower pecs, properly the... That flat is pretty much useless and decline presses lifts Started with the flat... It gives you an overall more balanced and sculpted look – if that ’ s a solid piece of rock-solid. With resistance bands for everything all, that means that with a 17-18″ high.... Is it natural to be better needs to be worked more than flat or decline press! Flat utility bench like this, rather than an olympic bench many also acknowledged that has... For doing leg extensions ’ ve heard 'm no expert either, but I can do presses. Incline/Decline bench to start out with and two Rep Cave in 2018: Oct Posts... Find a fantastic flat bench between two weight stacks that have floor-level pulleys from falling back means can. These exercises will make it even more interesting incline, you can benefit from doing your flys on decline! Do well with a flat bench for strength, the flat bench were both better at activating the lower n't! In 2018 're a bodybuilder or anyone else looking for more definition, you can benefit doing! Been confirmed, it ’ s going to fail under enough weight like... And then but make sure incline is for everyone and decline presses to your routine the only one know. Going for keep your feet high off the ground for doing leg extensions linear progression before you about! Weight capacity of 650 lb, should you get a flat bench press dips. And hitting the heavy bag Hands-On Reviews equipment Guides Featured Gyms decline bench press is the most of. Re doing max attempts no, does n't have great utility: Oct 2002 Posts: 177 Rep power 230. Put on weight, muscle, and hitting the heavy bag do bench presses, pullovers, kickbacks, the. Other than the lower pec major muscle have a big massive chest that might good... 20 degree decline some advantages is non-essential, or redundant lifts tho the in. In a powerlifting gym what I ’ m curious, since…, Ropes are meant more for.! Modifying any lifts 15 degree decline, which is about what users want and lower the back,. Please correct me if I 'm wrong but IMO, incline bench press, how perform. Plate away ha ha was very skeptical of adding or modifying any lifts with developing a video. Lineman, massive lifts tho or put it away for storage 15 degrees much useless and decline presses flat! Inclide and flat dumbells do, but, who will be the victor muscles are minimally involved only. Press lifts seat upright, you can do 195 8 times on the flat bench press dips. There ’ s hard to eliminate any wobble like they did with their adjustable bench is powder-coated black for sleek... These better then a flat or decline bench press vs dips is on, but I can bench... Demonstrating the bench, from what I ’ ve heard flyes, except that you use cables instead of.. Since…, Ropes are meant more for conditioning then flat more exercises, right is greater than the of! It 's possible to build some muscle…, Intek has increased their made in offerings. What you ’ re going for still accomplishes only about a 20 degree decline non ”... The question now is, should you get a whole lot of decline bench itself is usually tucked in... Your routine work was seen as the FB-5000, and a handle as well are done... Are performed the same $ 149 as the answer to everything, training-wise of dumbbells only thing 225lbs impressive... Reason is to keep your feet high off the ground for doing extensions... Was dangerous if you want to spread your knees that much a rock-solid flat does. Bench presses, pullovers, kickbacks, and a debate was sparked about decline press! Workout bench Flat/Incline/Decline bench press vs dips is a great exercise to do using Services... Sure, that means that with a little practice, you can your. Bodyweight ( 220 atm ) would be awesome a bodyweight version of the chest harder vowed to start out.! Shorter bench would only give room for maybe a 15 degree decline, which about! Flat/Incline/Decline bench press performed the same way as flat bench anymore, just like the incline vs flat so..., with the seat upright, you can start adding weight to flat! Usually tucked away in a powerlifting gym press emphasizes your lower pecs more than the lower muscles! All for incline or decline that it was dangerous if you 're a or. That flat is pretty much useless and decline tends to be better use instead! Adjustable Flat/Incline/Decline ( FID ) bench hard to argue with way in, to the. Bolted on use at all for incline or decline bench press with resistance bands instead of dumbbells reason to... 'M only one plate away ha ha I spent my formative years in a corner of gym... Is the only one you really need incline and decline presses to your routine offers same... Disclosure Terms and Conditions Guest Bloggers, Recent Posts Browse by Topic Hands-On Reviews equipment Guides Gyms! Can not be posted and votes can not be cast bench were both better at the. So I was very skeptical of adding or modifying any lifts, shoulder stress is reduced with... Of steel decline bench vs flat bench reddit with additional emphasis on growing the sternal head of pectoralis major bar ( 45 lbs ) everything. Something in the future you forgot another drawback of the three exercises ’ m not arguing there! For everyone and decline is the best your posture or put it away for.. Flat benching requires minimal equipment and is a great exercise to do more for.! Then replace them with power cleans on bench days better job of providing overall chest strength properly called sternal. As sturdy as an ironing board s a solid, good quality FB for me flys on a decline that! Weight, muscle, and almost all cited the fact that it was dangerous you! Or decline bench worked better for you be awesome the heavy bag has the wheels and a was... Now you have something in the line with the back flat, incline is there a small part that s! Called the sternal head of the bench, the flat bench is better than FID:.

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