Decline Presses?

[teresand77]

i am planning on competing in figure in april and i am wondering if there is any benefit to me doing any thing on the decline bench...decline bench or decline flyes. i know for general strength it's probably good to throw in every once in awhile but since i'm getting sort of closer to the contest i just wonder if there's any benefit right now?

thanks for any advice!

teresa

 

[JJFigure]

Well, since you're wearing a bikini top that's going to cover most of your pectoral muscle, I'd focus on the portion that shows and stick with the incline work.

 

[teresand77]

that's what i was thinking...thanks, JJ!

 

[wilson6]

Decline dumbbell presses activate 93% of the pectoralis major, more than flat DB, flat bench or pushups.

Incline dumbbell presses activate 91% of the pectoralis minor, the muscle you can't see.

I'd do both and only use a 20 degree incline for the incline work. Most benches use a much greater incline and it causes more shoulder stress than pec stress.

Lastly, use DBs vs the bar. Better pec activation.

W6

 

[teresand77]

W6,
wow, thanks, i didn't know that (obviously). i will stop changing ALL of my declines to inclines then.

teresa

 

[Realgains]

Decline dumbbell presses activate 93% of the pectoralis major, more than flat DB, flat bench or pushups.

Incline dumbbell presses activate 91% of the pectoralis minor, the muscle you can't see.

I'd do both and only use a 20 degree incline for the incline work. Most benches use a much greater incline and it causes more shoulder stress than pec stress.

Lastly, use DBs vs the bar. Better pec activation.

W6

W6 is absolutely correct...declines or any exercise that has your upper arms going downward and inwards activates the pecs the strongest(this includes dips with elbows somewhat flaired outward)
Try this....extend your arms straight out in front of you and then contract the pecs as hard as you can...then move the arms DOWNWARD at a pretty steep angle and contract hard. Notice how much stronger the contraction is when arm are downward like in a "most muscular" pose.
The function of the pecs are to bring the upper arms across the front of the body BUT ALSO DOWNWARD.

Shallow inclines are better than any flat bench pressing movement but declines and dips are superior for all round chest developement....The declines and dips will hit the ENTIRE pec and not just the lower region.
In fact all you ever need for chest developement are declines or dips and shallow inclines.

RG

 

[2Shy]

I love this board. I learn so much reading it. Now, back to lurk mode ....