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View Poll Results: How useful is the decline bench in strength training?
Useful - make it part of your training 1 7.14%
Useless - leave it for the bodybuilders 13 92.86%
I dunno - stupid question 0 0%
Voters: 14. You may not vote on this poll

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Old 09-17-2011, 10:00 AM   #11
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Quote:
Originally Posted by glwanabe View Post
Dips are a better move to perform.

If you're shoulders do not like dips, then I would cut your benching down, and work the shoulders to improve their strength, and flexability to allow dips.
My joints dont like the range of movement, shoulder strength is not the issue, trust me.

There in line with dislike for the upright rows, and the pain received from them is akin to an impingement.

In addition, I wouldn't cut my benching down in this particular instance (say I wasnt having an issue with the dips), to increase strength of the shoulder, because I can increase shoulder strength (by doing exercises for them) while still doing the bench press. And, I wouldn't do it for this particular exercise neither--when considering the entire of picture of personal goals.
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Old 09-17-2011, 10:41 AM   #12
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I used it a couple of times back at uni, but in the smith-machine and really didn't enjoy it. Felt like it was pushing heavily down on my shoulders. I guess the theory was that it decreases the ROM (like a bunch of you guys have said) in the same way an arch does on a straight bench so it allowed us to life pretty heavy after doing out main bench work.
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Old 09-17-2011, 11:38 AM   #13
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DIPS are superior.
I used to do decline bench and dips in the one workout. It was ridiculous.
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Old 09-17-2011, 11:55 AM   #14
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The bench in general is overworked by most people.
IMO
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Old 09-17-2011, 12:12 PM   #15
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Think you're strong? Try some of this for your upper body work.

You can work the planche and the front lever with minmal equipment. Adding rings will be an exponential increase in difficulty.

Building an Olympic Body


Wall extensions should be done! Good scapula mobility is beneficial to all.

GymnasticBodies.com - Wall Extensions - YouTube
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Old 09-17-2011, 01:27 PM   #16
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I'm a competitive powerlifter and I do find use for the decline bench. As someone said earlier it helps mimic the flat bench if you have a huge arch like myself. Plus if you do them close grip you can tear your triceps a new one. Also mentioned before you can use somewhat heavier loads which in turn will help you get stronger of course. Don't get me wrong fellas, dips are a great upper body exercise for mass& strength but for me personally I have never gotten any carry-over from dips to the bench. I got to the point where I had 4 45 pound plates hanging from me while doing them and didnt see any improvement on my bench lol. Then again it could just be the way I'm built. Just my 2 cents fellas
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Old 09-17-2011, 01:33 PM   #17
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Quote:
Originally Posted by Rich Knapp View Post
1.) Unless your a competitive BBer or competitive P/L that allows the back arch, do your dips.

Quote:
Originally Posted by Traphouse86 View Post

I'm a competitive powerlifter and I do find use for the decline bench. As someone said earlier it helps mimic the flat bench if you have a huge arch like myself.
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Old 09-17-2011, 01:34 PM   #18
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Originally Posted by Traphouse86 View Post
Plus if you do them close grip you can tear your triceps a new one.
This is very interesting due to the angle of the lift. I am going to experiment with this at my next WO. Never thought of that, thanks for posting this!
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Old 09-17-2011, 02:35 PM   #19
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Quote:
Originally Posted by Chillen View Post
This is very interesting due to the angle of the lift. I am going to experiment with this at my next WO. Never thought of that, thanks for posting this!
Np chillen
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Old 09-17-2011, 03:30 PM   #20
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I want to interject that many guys think they have good shoulder strength, but they don't. Heavy barbell pressing, outside of this forum and other more hardcore sites, has gone the way of the dinosaur.

I also think in general that the back is undertrained or weak for most compared to the chest. A workout might contain several back movements, but the overall strength is generally poor, and the effort and focus is no where near the level of chest.

Even if someone is training the shoulders with a heavy movement, odds they do twice as much chest pressing, sub-par rowing, no deadlifts and no Olympic style lifts. They might think they have strong shoulders and back, and a good balance, but most times I think this perception is incorrect.

I know few lifters outside of environments like this forum that ever talk about, or consider balance. It is my opinion that strength building for novices and early intermediates was much better off when heavy pressing and Olympics lifts were more prevalent.

This is outside of the realm of advanced powerlifting, so I want to make sure my comment is taken in context.

I personally used to beat the living crap out of my chest while underworking my back. I thought my back was strong when I was rowing 120 pound dumbbells compared to what I was benching, but I was way off. I soon learned that I was never really pushing myself as hard on rows and back movements.

How does this apply to declines? Not much. I think someone could certainly use declines, as long as there was balance in the programming.

Lastly, I think dips can be abused just like bench press. Angle and depth play a role in shoulder health but this is rarely discussed.
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