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Old 03-08-2012, 08:09 PM   #11
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Didn't mean to get off topic again, but I thought I read somewhere that decline benchpresses could be substituted or serve the same purpose?
Declines are ok. Depending on the lifter they can shorten the range of motion. I was always able to use more weight.

I haven't used them in 20 years so I don't remember much about them.
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Old 03-08-2012, 08:24 PM   #12
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Didn't mean to get off topic again, but I thought I read somewhere that decline benchpresses could be substituted or serve the same purpose?
Declines are just a shorter ROM bench press. It was designed for the amateurs that believe you can isolate your "lower pecs" and flat works the "middle" and incline works the "upper".

While there is somewhat truth to this scenario. There are two heads to the pectoralis major: clavicular and sternal. The sternal is the lower head to the pec and it stimulates predominantly more with bench presses, while the inclined angle targets the clavicular (upper head) more specifically.

With this in mind, the lower head gets plenty of work with flat bench pressing alone. Dips rely on triceps significantly more than a decline press would. Not to mention the core recruitment either. I'd never substitute dips for decline presses.
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Old 03-09-2012, 01:34 PM   #13
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I'm with Gaspers on this.
Since I started doing more CGBP I saw an improvement in my bench.

That said , weighted dips are always my first port of call for assistance work
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Old 03-09-2012, 01:58 PM   #14
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4 sets of 15 Dips every week has gone a long way to helping me grow bigger arms. I don't BB bench, so I have no idea of any carry over.
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Old 03-09-2012, 02:13 PM   #15
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CGBP has shot my BB and DB bench up big time.
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Old 03-09-2012, 06:24 PM   #16
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I guess if you have steak and lobster on the menu, and you have the cash, you could just order both.

I guess since the triceps make up 2/3rd of your upper arm it wouldn't hurt to train the triceps directly with two movements.

My decision is to just use both.
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Old 03-09-2012, 06:50 PM   #17
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I guess if you have steak and lobster on the menu, and you have the cash, you could just order both.

I guess since the triceps make up 2/3rd of your upper arm it wouldn't hurt to train the triceps directly with two movements.

My decision is to just use both.
Correct choice!

Also decline follows the bar path similar to an equipped bencher, I have used them from time to time. Not a big fan, would rather just use heavy board presses for Tri work.
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Old 03-09-2012, 09:06 PM   #18
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Correct choice!

Also decline follows the bar path similar to an equipped bencher, I have used them from time to time. Not a big fan, would rather just use heavy board presses for Tri work.
I just looked at your signature and my jaw dropped you are one strong dude!

I'll be doing some board presses in the future whenever I am strong enough to need them. I have Westside's book of methods at my house and I'm not really sure right now how the bands, chains, etc. benefits strength training but I am definitely going to be doing that kind of stuff in the future!

Thanks everyone for your input. I'm just going to do both CGBP and dips. I got my bench up to 310 last year without any direct tricep work, so I guess with direct tricep work I might be able to really achieve some greatness!
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Old 03-10-2012, 12:23 AM   #19
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Declines are just a shorter ROM bench press. It was designed for the amateurs that believe you can isolate your "lower pecs" and flat works the "middle" and incline works the "upper".

While there is somewhat truth to this scenario. There are two heads to the pectoralis major: clavicular and sternal. The sternal is the lower head to the pec and it stimulates predominantly more with bench presses, while the inclined angle targets the clavicular (upper head) more specifically.

With this in mind, the lower head gets plenty of work with flat bench pressing alone. Dips rely on triceps significantly more than a decline press would. Not to mention the core recruitment either. I'd never substitute dips for decline presses.
Forgive me, but didn't you just answer your own original question?
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Old 03-10-2012, 01:02 AM   #20
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Forgive me, but didn't you just answer your own original question?
No, my original question was close grip bench press vs. dips. My post you quoted was decline press vs. dips.
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