Does it matter which order I do decline, flat, and inclined bench presses?

Discussion in 'Fitness & Nutrition' started by hootpie, Jun 26, 2006.

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  1. hootpie

    hootpie New Member

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    I was thinking about starting with declined, then moving to flat, then doing inclined and switching it up every few weeks.

    It's obvious that I'll have more energy during the first one and less energy for the last one, but is there a "preferred" order?
     
  2. psy_caliber

    psy_caliber New Member

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    i prefer starting with flat... incline/decline are more localized, so i like to make sure i have a decent burn before doing them. and i switch up incline/decline order.
     
  3. hootpie

    hootpie New Member

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    Any other opinions?
     
  4. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    I'm thinkin about doing the same thing with decline because my lower chest looks like total shit. I think it would be best to hit the area that needs the most work first.
     
  5. hootpie

    hootpie New Member

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    Someone posted a study (probably Ceaze) saying that flat bench with a wide grip activates the muscle fibers in the lower part of the pectoralis major moreso than decline. However, in another study (probably posted by Ceaze) it was shown that decline bench activates a higher percentage of the pectoral muscles than either flat or inclined bench.

    Long story short: decline bench is a great exercise for your pecs, but don't do it expecting the lower part of your pecs to grow more.
     
  6. jmezz

    jmezz layin in bed stretchin my pumped quads for hours

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    How wide of a grip are we talking? I have long arms and I grip the bar about a half inch outside of those indents.
     
  7. jackjohnson

    jackjohnson simple as something nobody knows OT Supporter

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    i just switch around every week
     
  8. iceburgslim

    iceburgslim Guest

  9. Merit83

    Merit83 Your mama was a snowblower!

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    i read somewhere that its best to start with your weakest area, therefore devoting the most energy to it.
     
  10. WPInerd

    WPInerd New Member

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    :werd: i always start with flat, then go to incline then do decline last, for some reason i find incline the hardest to do out of all three
     
  11. psy_caliber

    psy_caliber New Member

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    and today i realized why, switching from decline butterflies to bench... before you get ANY vertical motion you better know exactly which direction to push... youre not going perpendicular anymore. sooo much balance required its ridiculous. my stabilizers are done :hsd:

    im conscious of the lower chest cut as well... save it for last, cuz thats when youre burned, and you use every bit of energy to balance the bar. feels thooper.
     
  12. psy_caliber

    psy_caliber New Member

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    it might be cuz its the one that uses least chest muscle, and uses some shoulder muscle (i think, it makes sense)... i think decline is the trickiest, but yes, incline does require the hardest push for the same amount of weight.
     
  13. RG

    RG New Member

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    incline first
     
  14. michael

    michael FLORIDA > *

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    i do flat, incline, dips.
     
  15. WPInerd

    WPInerd New Member

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    thanks man, your explanation does make sense now that i think about it
     
  16. 94civicEX

    94civicEX New Member

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    I always start with incline. I've grown to love it more than flat or decline.
     
  17. dieslow

    dieslow Guest

    Thats alot of pressing for a single day.
     
  18. Elfling

    Elfling New Member

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    Came in here to say just that. I don't see any reason to be doing all 3 types of bench in one workout.
     
  19. GTLifter

    GTLifter Banned

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    werd.....2 is sufficient
     
  20. hootpie

    hootpie New Member

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    Should I just do incline and decline?
     
  21. dieslow

    dieslow Guest

    Never do anything 'always'. Switch it up. Build strength in all planes. Work the lockout, off the chest, speed, etc. Use the barbell, use dumbbells. Keeping your body from adapting to a routine and always keeping things varied is key.
     
  22. iceburgslim

    iceburgslim Guest

    I was reading on T-nation that decline is the least useful of the 3.
     
  23. hootpie

    hootpie New Member

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    I think it was Ceaze who posted an article that explained that decline activates the most muscle fibers out of decline, incline, and flat. Whether or not that means decline is the best, you can decide.
     
  24. Durk

    Durk New Member

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    Ceaze posted every article in the history of F&N :eek4:

    But yes, however goal dependent, the decline is to most people the least useful
     
  25. Marijuanair

    Marijuanair Remember to have your pet spayed or neutered! OT Supporter

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    I dont do decline usally, I read that it's not really as effective as just spending that time/energy on flat bench. I do it from time to time but am I missing something? people say it's to develope your lower pecs, but the article said that flat bench is better for that.
     
    Last edited: Jun 28, 2006
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