decline/incline bench press

[KMA_2]

aaa....

I just want to know what should I do...my chest routine is this

bench press - 5x6-8 170lbs
db fly - 4x8-12 44lbs in each
-----<<<<<<
and here I used to have a third exercise but than I found out it doesnt do **** for the chest...so what should I do decline or incline or should I do both...??

[mesomorph]

Include both mate. Flat/incline/decline/flyes are the mainstay of chest workouts.
db flyes I see more as a finishing exercise (but not exclusively)
Rotate the big3 as your start exercise each chest day, this way you'll be fresh/stronger and be able to handle bigger weights more consistently. cheers

[.V.]

I prefer to do flat, incline, decline bench press myself. I really feel like it totally hits the chest from all directions.

If you are doing dips, then you don't need to do the decline press.

Some will tell you that you only need to do the flat then grab some dumbells and do press on a very slight incline. If that works for you, then great. If you have a chest like mine - very slow to progress, then it likely needs the extra stimulation.

For many people the decline bench press is a big growth stimulator, but it targets the lower part of the chest more than the entire chest. This is why the decline is reccomended to be done last in your workout - once the rest of the chest has already been worked. This keeps the weight up on the flat and incline and down on the decline. Don't want to end up with an unbalanced, funny looking chest.

Dumbells are supposed to really be terrific for chest work, I only use a bar myself though because of an accident once with a dumbell that ended up dropped on my chest breaking two ribs.

[threenorns]

i don't do incline or decline at all.

i do flat bench - 2 sets of 5 reps
hammer grip db bench press (also flat) - 1 or 2 sets of 4 to 12 reps @ 50 pounds

and that's it. my bench is up to 165 and my triceps are getting pretty noticeable. i attribute tricep growth more to the chest workouts because they're pretty tight when i'm done.

[KaiserSose]

I personally do BB flat press, incline DB press, Fly's (DB) one week and substitute BB flat press with DB flat press the following week. Also it seems like your doing allot of reps/sets. Have you ever considered doing only 4-6 reps for 3 sets of each exercise. Allot of people even build up to their max when doing BB flat press.

[mesomorph]

welsh503 mate. Keep the weight up on the declines, as heavy as possible. Even when done last, declines offer more scope for big weights. This is partly due to the biomechanical factors of lifting from this position. The actual lift itself is quite short and the body is in a strong position. Declines are even heavier when you begin your session with this exercise. kaisersose,You could do up to 15 - 20lbs more on decline than flat! give it a go!! cheers

[Cort]

I'd say do them all. If you can't fit them both in, switch off every other session. You also might want to start throwing dumbbells in there once in a while.

[Blaze]

Originally Posted by Cort

I'd say do them all. If you can't fit them both in, switch off every other session. You also might want to start throwing dumbbells in there once in a while.

Indeed. Dumbbell press, to me, offers the best stimulation of all. Really. Stength wise it helped me improve my bench like 30 pounds over the summer, which isn't insane, but for me it's pretty good because my bench moves up slow.
But if your a bodybuilder, the growth stimulation is pretty crazy. Go heavy, in the 4-6 rep range like Max-OT. Guarantee you won't regret it. Just stick to it, instensely.

[maverick]

Originally Posted by Cort

I'd say do them all. If you can't fit them both in, switch off every other session. You also might want to start throwing dumbbells in there once in a while.

ditto ^^^

[MostMuscle]

I am not a big fan of the decline press. I always feel uncomfortable pushing heavy weight while basically hanging upside down. I throw in weight dips instead.