The belief that
doing decline bench presses will flatten your chest is nothing more than a myth.
Not exact matches
If you add a
bench, you can
do incline or
decline bench presses, military
presses and leg curls and extensions in addition to squats and pull - ups.
Don't listen to all these guys who give you twenty different exercises for the chest — incline
presses,
decline presses, the flat
bench press, incline,
decline and flat dumbbell flys, cable crossovers, front raises, pullovers... from what I've found, overtraining the chest really doesn't get anyone anywhere.
Flat
bench, incline and
decline press, and shoulder
press can be
done with different adjustments.
However, EMG studies have shown that, surprisingly enough, the
decline bench press stimulates the upper portion of the pectoralis major muscle, better than it
does the lower.
Since chest dips are a bodyweight variation of the
decline bench press, this means that more focus is placed on the chest than on the shoulders while
doing dips compared to the
bench press.
This way if you have a power rack you can use it for
doing bench press in flat or
decline position.
Available Exercises - Squats, Pull - Ups, Calf Raises, or use a Dumbbell
Bench like the DF9500, DF102, DF9000, or DF8000 to
do these exercises:
Bench Press, Incline
Press, Military
Press,
Decline Press, Exercise Dips, Leg Curl and Leg Extensions
Of course, if you're
doing resistance training, sometimes push - ups just don't cut it, so you can
do dumbbell
bench presses on an incline and
decline bench.
If this exercise is too challenging, you can build up your core by
doing the alternating dumbbell chest
press on an
decline bench.
So you work upper pec when you
do an incline type motion, now lets look at what happens when you
do a neutral motion like a
bench press or a downward angle like in a
decline press.
You know, after literally
doing bench press, push up,
declined fly, inclined fly, inclined
press,
declined press, and then finishing up with whatever, pushups to exhaustion you know, and you walk out of the gym 90 minutes later and you know, that is the type of thing that definitely requires a fair deal of recovery.