The Decline Beats the Incline Bench Press. Here's Why.

[01dragonslayer]

Best Bench to Build Your Chest​

The incline bench press doesn’t do what you think it does. Choose the decline press instead for more chest growth. Here’s the science.

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Incline Bench Press vs. Decline: What’s Best for Growth?​

It’s becoming increasingly rare to see decline benches in the gym. Sure, we get that. People sometimes assume the decline bench is non-essential or redundant. 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.

Besides, the decline bench is uncomfortable, what with all that blood flowing to the head. If decline benches do get used, it’s usually for some sort of bastardized sit-up where people use entirely too much of their lower-back erectors.

That’s too bad, because an all-but-forgotten study shows that the decline is, surprisingly, as good or maybe better than the incline bench for building the upper (clavicular) part of the pectoralis major, and is better overall for the sternal part of the chest than the incline.



Decline Bench Press1240×698 174 KB

Do They Do What You Think They Do?​

The motivation of the researchers was simple: Do incline bench press and the decline bench press do what lifters think they do? The answer was a clear no.

To come to this conclusion, they recruited 15 seasoned lifters and wired them up while they did inclines and declines in the lab. The electrical activity reflected during exercise told the researchers everything they needed to know.

On the concentric, or lifting part of the movement, the incline bench press stimulated the upper part of the chest muscle a tiny bit more than the decline, but on the eccentric, or lowering part of the movement, the decline stimulated the upper part of the chest a tiny bit more than the incline.

In short, the effect on the upper pecs was pretty much a wash. However, when it came to activating the lower part of the chest muscle (the main body of the pec), the decline blew away the incline.

So, contrary to what most lifters assume, the angle of the bench press doesn’t much affect the upper pectoral muscles, but the angle definitely affects the lower pec muscles.

What to Do With This Info​

Based on this study, the decline bench press is superior to the incline when it comes to working the whole pec 136.

Additionally, the decline is equal, or perhaps a tad superior (when you take into consideration the greater stimulation on the eccentric part of the movement) to building the upper part of the pec.

That doesn’t mean you should ditch the incline press. It only means that you should pull the decline bench out of the gym dustbin and not only put it back into your routine, but give it just as much respect as the incline.

You may also want to experiment with a very slight decline 763, especially if you have banged-up shoulders.

 

[BBruce]

I was actually debating to start using the decline, this made me decide to start, thanks.

 

[Astro95]

Might be superior at working the whole pec, BUT most people have under developed upper pecs. It’s easy to use the plate loaded machine to work lower pecs or even the cables. Then focus on incline dumbbell pressing and incline machines. At least that’s my approach.

 

[MindlessWork]

Might be superior at working the whole pec, BUT most people have under developed upper pecs. It’s easy to use the plate loaded machine to work lower pecs or even the cables. Then focus on incline dumbbell pressing and incline machines. At least that’s my approach.

I'd use both incline and decline db presses to advantage

 

[Bigdog6.7]

Decline bench is the only barbell bench I use anymore.. incline and flat get dumbbells.. decline doesn't bother my shoulder one bit

 

[GYMnTONIC]

Dorian Yates swears by Decline

Thing is you have to perform it correctly. Bring it down to the mid or upper chest, and light slow reps.
Most guys put more weight on then they can do on flat and bounce if off their upper abs to show they can bench 20lbs more then they can do on flat.
Ive seen that shit happen almost 30 years now. It's retarded.

 

[BBruce]

Dorian Yates swears by Decline

Thing is you have to perform it correctly. Bring it down to the mid or upper chest, and light slow reps.
Most guys put more weight on then they can do on flat and bounce if off their upper abs to show they can bench 20lbs more then they can do on flat.
Ive seen that shit happen almost 30 years now. It's retarded.

Saying that, how do you feel it translate to regular flat bench, in the way that you could actually get used to handle more weight?

 

[Nobodyishere]

Saying that, how do you feel it translate to regular flat bench, in the way that you could actually get used to handle more weight?

I’ve ran a few a training cycles with heavy decline thinking that the overload would transfer over…it didn’t. I think the best transfer for bench…is bench…

Just my experience.

 

[Nobodyishere]

Dorian Yates swears by Decline

Thing is you have to perform it correctly. Bring it down to the mid or upper chest, and light slow reps.
Most guys put more weight on then they can do on flat and bounce if off their upper abs to show they can bench 20lbs more then they can do on flat.
Ive seen that shit happen almost 30 years now. It's retarded.

I have been that asshole before

 

[BBruce]

I’ve ran a few a training cycles with heavy decline thinking that the overload would transfer over…it didn’t. I think the best transfer for bench…is bench…

Just my experience.

Thanks.

 

[Maxwellhouser]

Best Bench to Build Your Chest​

---

Incline Bench Press vs. Decline: What’s Best for Growth?​

It’s becoming increasingly rare to see decline benches in the gym. Sure, we get that. People sometimes assume the decline bench is non-essential or redundant. 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.

Besides, the decline bench is uncomfortable, what with all that blood flowing to the head. If decline benches do get used, it’s usually for some sort of bastardized sit-up where people use entirely too much of their lower-back erectors.

That’s too bad, because an all-but-forgotten study shows that the decline is, surprisingly, as good or maybe better than the incline bench for building the upper (clavicular) part of the pectoralis major, and is better overall for the sternal part of the chest than the incline.



Decline Bench Press1240×698 174 KB

Do They Do What You Think They Do?​

The motivation of the researchers was simple: Do incline bench press and the decline bench press do what lifters think they do? The answer was a clear no.

To come to this conclusion, they recruited 15 seasoned lifters and wired them up while they did inclines and declines in the lab. The electrical activity reflected during exercise told the researchers everything they needed to know.

On the concentric, or lifting part of the movement, the incline bench press stimulated the upper part of the chest muscle a tiny bit more than the decline, but on the eccentric, or lowering part of the movement, the decline stimulated the upper part of the chest a tiny bit more than the incline.

In short, the effect on the upper pecs was pretty much a wash. However, when it came to activating the lower part of the chest muscle (the main body of the pec), the decline blew away the incline.

So, contrary to what most lifters assume, the angle of the bench press doesn’t much affect the upper pectoral muscles, but the angle definitely affects the lower pec muscles.

What to Do With This Info​

Based on this study, the decline bench press is superior to the incline when it comes to working the whole pec 136.

Additionally, the decline is equal, or perhaps a tad superior (when you take into consideration the greater stimulation on the eccentric part of the movement) to building the upper part of the pec.

That doesn’t mean you should ditch the incline press. It only means that you should pull the decline bench out of the gym dustbin and not only put it back into your routine, but give it just as much respect as the incline.

You may also want to experiment with a very slight decline 763, especially if you have banged-up shoulders.

That sure is good news. I have bad shoulder impingement and don't have the acquired sick time at work to get surgery to relieve it. I have to work around it and that sounds like a good way. Will it equally work with neutral gripping dumbbells?

 

[YourMuscleShop]

According to the mentioned study, the decline bench press may be more effective for overall chest growth compared to the incline bench press. However, it's important to consider individual preferences and goals when choosing chest exercises. Consulting with a fitness professional can help you design a well-rounded routine.

Libby