@@onemangang3831 must be doing it with wrong form. Incline certainly makes a big difference to getting the chest line at the top, decline shape at the bottom and flat for overall chest mass. Simple. Try retracting your capulas
Decline Bench Press Is so underrated. It’s only when I started doing them that I could see my chest getting more defined and ripped by the day. I used to do flat bench and incline bench, I now do flat and Decline Bench Press more frequently.
I've had bad form in the past and damaged my shoulder (supraspinatus tendons are in bad shape), and decline press feels so much better. Twice as good as flat. Had to look it up because I felt like I was on to something
Great video but I am Incline Bench Press Guy and I am sticking to that and Seated Shoulder Press. No Flat Barbell Bench Press. I do Flat DB Press. Every thing comes down to Personal Preference and what best for the Lifter. Every body composition is different. Got to do what best for you as a lifter.
Now, I watched another video recently that showed a study that states an incline at 15° was the “best bang for your buck”. And more recently, another citing the decline did more to activate the pecs overall.
If you have incline bench in your routine, then isn't it obvious to choose the decline over the flat? Your bases are already covered for upper pec with the incline bench. So you'd want to focus on the lower pec with the decline. You can also load more weight on the decline and the fibers run downward, implying it's the optimal motion for your lower pec. Whereas with flat bench, you'd be redundantly working the upper pec and not fully optimizing the lower pec. That's my take on it.
from an aesthetic standpoint, it's better to do incline + flat to double up on incline recruitment. lower pecs gives you the saggy girl boobs if you don't have a strong upper pec major + anterior delts to back it up
Been lifting 30 years. Loved flat and incline! Joints have been pretty much shot now though. Decline hurts the least, so cut out flat completely for the last 2 years. Incline still messing me up, so cut that out too close to a year ago. Decline and standing military press only now, and my chest is still as big as ever. No moobs either.
Haha, that's TH-cam, man! People will find any reason to hate something. IMO, folks tend to come and want a clean cut answer for something with training, but that's not how training works - this video was designed to help inform which variation will assist specific goals (with some research backing the notions), so when there's no "this is perfect for everything" the fingers fly! - Jake
Could you do this again while including Overhead Press? I'd love to know if there's a benefit to doing OHP and flat bench (close grip?) on their own, or better to just do Incline Bench (maybe also a closer grip?) to save time and hit both. Especially if your upper chest is lagging, but your anterior delts are already large af.
Did that too, covid got in the way last year, but I was generally liking the results. Started back doing all three, and my flat has suffered, but only slightly.
dude, almost no one does decline bench press. it isn't worth it. lower chest doesn't really need to be trained on its own and even if it does, dips are just a better alternative.
Dips destroy your shoulder joints. Been lifting 30 years, loved flat bench, incline and dips. They wrecked my shoulders though. Cut those lifts out completely a couple years ago. Decline and standing over press only now, and my chest is as big as ever.
@@bobdarrick2628 They're fine if they don't aggravate your shoulder joints, but if you start getting pain, back off. Decline is easier on your joints. Can't make gains of you're injured, so be careful and try to lift smart.
@@LastBastian thanks. I think my shoulders are fine for those lifts. I implement some level of elbow tucking and try to retract and depress my scapula.
Eccentric = Lowering portion of the exercise (elongating of muscle) Concentric = Lifting portion of the exercise (contracting of muscle) Hope this helps! - Jake
Watch Scott Hermann about decline bench. He says that you shouldn't stop at 3 sets because you only feel the exercises toughness after at least 1 set. So u are wasting sets
Specifically for myself, the flat variation just wreaks havoc on my shoulders while poorly stimulating my pecs because my triceps and shoulders tend to take over. I found that going for 30-45 degrees incline and decline (dips) recruited my pecs a LOT! I also figured out that going for barbell variations allowed me to go a lot heavier and have more ROM (contrary to what they say that dumbbells have more ROM, unless if you are just pressing 50lbs. The bulkier the dumbbells become, the less ROM there will be compared to the barbell variations). But even with the shorter ROM from using the dumbbells, I'd say that the dumbbell variations make my pecs work a lot harder. I'm not sure why but I think it's because of the stability factor.
I'm doing a 3 day full body routine Can I build a full chest with just flat bench or can I isolate each chest area for each day? I don't want to have an uneven/saggy chest. Any advice ?
There's a lot more to the equation than simply adding in one exercise - if only it was that easy! Could they help? Sure, but more than likely more pressing volume in general will help. Exercises like: decline bench press, decline push-ups, cable flies, pull overs all could help! - Jake
Wanna keep your shoulders injury free? Only do incline with the bar and dumbbells. Flat bench will eventually ruin your shoulders , just look at most veteran lifters and they don’t even do flat anymore. Decline, meh not worth it , wasting your energy, keep your energy for something else more useful. Bottom line , incline bar and dumbbells, pec deck and cables is all you need .
Due to human anatomy, decline will almost always be higher than flat, with incline lower than flat. Don’t expect to bench 300 on incline if you do it on flat unless you want to jack up your shoulders
I can only feel my chest on decline bench and dips... Just a little on incline. On flat it pumps my anterior deltioids like hell and people tell me my shoulders are wide af which is not bad, but my chest not so much. Should I stick to decline instead of flat for now? It's currently useless for me for developing the pecs...
@@qp1539 And what do you base this on? Plenty of info and experts supporting the claim that decline both activates more pec, and is less harmful on your shoulder joints. Personally I've been benching for 30 years. Loved flat and incline. I was good at both. However, they wrecked my shoulders. I cut both out completely around two years ago. Now it's decline and standing overhead dumbbell press only. And guess what? My shoulders feel good, I still move good weight, and my chest is as big as ever. ...but go ahead and keep telling yourself whatever you want.
@@LastBastian there are no “experts” claiming decline are better than flat or incline. There are no studies either. Just a waste of time and your own anecdotal experience means nothing. You’re just spreading misinformation. If you actually did look into any studies they all show flat or incline generally are more useful and make decline basically pointless. Flat bench works the lower chest as well as decline while causing more overall chest growth . You are free to continue doing decline though. It will still cause growth. You just don’t really need it
Spot reduction can't be done. You'll have to lose fat from all over your body. Depends on your genetics at which point you'll lose it from the chest area.
Spot fat reduction isn’t possible but having more muscle in ur pecs will make them more firm and sag less. Pair that with a caloric deficit to lose fat all around and grow ur pectorals to have a lean sculpted chest
4:17 for what u want
Thank you Captain!
Thanks
Thank you
Thanks 🙏
👏🏻👏🏻👏🏻
I'd like to state that I found the "Decline Bench Press" to be easier on a rotary cuff injured shoulder. :)
Yeah and for some reason it made flat bench have better stability for me. Felt like my shoulders were very stable when I started doing decline
I would agree with this and I found that I’m way stronger on the decline than I am on the other presses by a lot
@@KnuckleHead1983 Me too. I think it's because the "range" is shorter.
@@KnuckleHead1983 yea same here.. why is that tho? And im 6"5
@@savagei6130 yeah possible
Exactly what I was looking for. Your graphic at 4:40 will help me remember which exercise tends to help which area
Love it, thanks for watching! - Jake
I’m just an old man trying to stay ahead of the curve and I do all three on chest day starting with decline and finishing with flat. Nice video.
Drop one and put more effort into the other two. Stimulate and get out.
Thank you for this scientific breakdow. You've convinced me to do some decline bench presses now.
Thanks, man! If they fit into the context of your goals/program, then they're decently a solid movement for pressing/lower pec. - Jake
Agreed did incline with no noticeable difference.. when I stuck to flat and added decline.. whole chest got bigger
@@onemangang3831 must be doing it with wrong form. Incline certainly makes a big difference to getting the chest line at the top, decline shape at the bottom and flat for overall chest mass. Simple. Try retracting your capulas
Around 4:21 gets straight to the point fellas
Pushups, ring dips, and band flies are my staple exercises nowadays. I stopped messing with the barbell and my shoulder is better for it.
Decline Bench Press Is so underrated. It’s only when I started doing them that I could see my chest getting more defined and ripped by the day. I used to do flat bench and incline bench, I now do flat and Decline Bench Press more frequently.
I'm with you, the decline mod really amps up definition. Keep crushing it!
Yes, same for me too
I’ve been using decline bench press for 6 weeks now and it’s the first time I felt my entire chest contract outside of flys.
Dude yes bro I feel u. Literally love decline
It helps me remove most of the pressure from shoulders, have better form and lift more weight in general...so yeah, definitely the best one for me
I've had bad form in the past and damaged my shoulder (supraspinatus tendons are in bad shape), and decline press feels so much better. Twice as good as flat. Had to look it up because I felt like I was on to something
Decline is personally my best exercise for chest. Light weight high reps and keep the tension and your chest will EXPLODE
I especially love doing high-to-lows on cables, man does it burn
Same here. Feels so much better for my shoulder as well. Might do just decline and then target lagging muscles individually
Same here, and if you want to engage the triceps more, close-grip decline is great.
Great video but I am Incline Bench Press Guy and I am sticking to that and Seated Shoulder Press. No Flat Barbell Bench Press. I do Flat DB Press. Every thing comes down to Personal Preference and what best for the Lifter. Every body composition is different. Got to do what best for you as a lifter.
Does it help lose chest fat fast?
@@nolifezay4636 can't spot fat
Great video your channel definately deserves more attention
Thank you so much. I was wondering if an adjustable bench is necessary for my home gym. This information is exactly what am looking for!
Now, I watched another video recently that showed a study that states an incline at 15° was the “best bang for your buck”. And more recently, another citing the decline did more to activate the pecs overall.
With my injured back and right shoulder, decline is great.
Good Shit. Exactly what I wanted to Know. 🤜🏼💥🤛🏼😎 Good Video BruH!
If you have incline bench in your routine, then isn't it obvious to choose the decline over the flat? Your bases are already covered for upper pec with the incline bench. So you'd want to focus on the lower pec with the decline. You can also load more weight on the decline and the fibers run downward, implying it's the optimal motion for your lower pec. Whereas with flat bench, you'd be redundantly working the upper pec and not fully optimizing the lower pec. That's my take on it.
from an aesthetic standpoint, it's better to do incline + flat to double up on incline recruitment. lower pecs gives you the saggy girl boobs if you don't have a strong upper pec major + anterior delts to back it up
Been lifting 30 years. Loved flat and incline! Joints have been pretty much shot now though. Decline hurts the least, so cut out flat completely for the last 2 years.
Incline still messing me up, so cut that out too close to a year ago.
Decline and standing military press only now, and my chest is still as big as ever.
No moobs either.
My chest didn't grow much until I started doing decline.
Why are you hating this video so much? I find it preety good with all the information someone needs.
Haha, that's TH-cam, man! People will find any reason to hate something. IMO, folks tend to come and want a clean cut answer for something with training, but that's not how training works - this video was designed to help inform which variation will assist specific goals (with some research backing the notions), so when there's no "this is perfect for everything" the fingers fly! - Jake
There are people out there who downvote a video of puppies playing. Who knows?
My Dude THANK YOU clear and simple advice I'm a beginner and your videos help me not feel like an idiot💪😎
So informative and well delivered 👏!!! Thank You!!!
I start with flat or incline and decline after . I think decline bench is so underate .
Thoughts on doing incline, decline and flat all on the same day?
yes
Sounds like a fun chest day to me
Throw in dips too and we have a solid chest day
Flat bench hurts my shoulders no matter what I have tried. Incline bench is just a better option for me.
Same here
@@bentmercer do you have a xbox gamertag?
Well explained 👏 👌
Dorian Yates says that Decline Bench Press can stress more pecs than a flat one and is safer from the injuries.
i never do flat dumbell press - only do incline and decline
You're a king. Thank you man
i have been running away from flat bench for no reason🤣🤣🤣 this is awesome advice you are the best
Is it recommended to do all three variations in one day on a regular push today?
4:15 for the answer
Dorian Yates says decline! Il go with that
the new research says incline targets all 3 groups and more of upper chest so incline press is best !
Awesome video
Bro very clear
Great video
great video thanks
Well said. Thnx dude
Arching your back so much on the flat bench, might as well be on the decline bench. Lol. Good video though. Thanks.
Lol you obv don’t lift heavy
Arching your back so little on the flat bench, might as well be destroying the rotator cuffs. Lol. Good comment though. Thanks.
Benching with your chest sticking up is like deadlifting sumo
@@dustyrusty6554 I bet your one rep bench max is 225
Dua1Sh0ck I’m 13 and my max is 200
Nice info bhai.( brother) am 62 n u started 20 dayz ago. Im just toning: .y m8nd is like 45. I'll keep you posted. Hello fr tnt west indies
The whole point of arching during bench press is to make the movement more « decline » …
Incline I’ve been told builds a more aesthetically pleasing chest
Could you do this again while including Overhead Press? I'd love to know if there's a benefit to doing OHP and flat bench (close grip?) on their own, or better to just do Incline Bench (maybe also a closer grip?) to save time and hit both. Especially if your upper chest is lagging, but your anterior delts are already large af.
Gonna try taking out flat bench for a while and focus on incline and decline only, see how that goes.
How did it go?????
How did it go?????
Did that too, covid got in the way last year, but I was generally liking the results.
Started back doing all three, and my flat has suffered, but only slightly.
@@rollie.876 how did it go? Well, a year later and I've barely thought about flat bench. I'll probably never do flat bench again!
@@kungfuman82 why is incline better for fat chest???
Thanks man
If you do too much flat and decline it will look like you have moobs. Incline is vital.
DO ALL 3 PLUS MILITARY PRESS
Decline Bench Press is the best chest exercises ever
Agreed. So underrated, IMO!! - Jake
Agree
If I wanted to do both in my routine, which one should I do first?
dude, almost no one does decline bench press. it isn't worth it. lower chest doesn't really need to be trained on its own and even if it does, dips are just a better alternative.
agreed
Dips destroy your shoulder joints.
Been lifting 30 years, loved flat bench, incline and dips. They wrecked my shoulders though.
Cut those lifts out completely a couple years ago. Decline and standing over press only now, and my chest is as big as ever.
@@LastBastian dios are bad yes, but what’s wrong with bench press and incline dumbbell/bench press?
@@bobdarrick2628 They're fine if they don't aggravate your shoulder joints, but if you start getting pain, back off.
Decline is easier on your joints.
Can't make gains of you're injured, so be careful and try to lift smart.
@@LastBastian thanks. I think my shoulders are fine for those lifts. I implement some level of elbow tucking and try to retract and depress my scapula.
What was the angle degree of incline during this study?
I recently started training with dumbbells. Can you incorporate all three angles in the same workout or would that be of no benefit.
Ah thank you for the information. Flat bench it is for me then. 👍
Did I miss the bit where he explains what eccentric movement is and what concentric movement is?
Eccentric = Lowering portion of the exercise (elongating of muscle)
Concentric = Lifting portion of the exercise (contracting of muscle)
Hope this helps! - Jake
My strength is equal on all benches(flat,incline and decline) what would u suggest me?
What should a football player use ima oline and dline
Is it ok to do 4 sets of each of the three benches
Recomend you to do 3 for each one
MysticcHawk thats what i do it really doesn’t matter but you want to overload your muscles so depending and what your used to
Watch Scott Hermann about decline bench. He says that you shouldn't stop at 3 sets because you only feel the exercises toughness after at least 1 set. So u are wasting sets
Love how arranged this video is
Which puts most stress on the shoulder
I think flat.
Incline
Specifically for myself, the flat variation just wreaks havoc on my shoulders while poorly stimulating my pecs because my triceps and shoulders tend to take over. I found that going for 30-45 degrees incline and decline (dips) recruited my pecs a LOT! I also figured out that going for barbell variations allowed me to go a lot heavier and have more ROM (contrary to what they say that dumbbells have more ROM, unless if you are just pressing 50lbs. The bulkier the dumbbells become, the less ROM there will be compared to the barbell variations). But even with the shorter ROM from using the dumbbells, I'd say that the dumbbell variations make my pecs work a lot harder. I'm not sure why but I think it's because of the stability factor.
Same. My shoulder feels like something is grinding against each other in there when I flat bench
@@moses4203 go for a little bit of incline, it still hits the mid and lowers pecs really hard.
I only feel Chest in Incline bench not Flat bench. It’s weird
I'm doing a 3 day full body routine
Can I build a full chest with just flat bench or can I isolate each chest area for each day? I don't want to have an uneven/saggy chest. Any advice ?
You are better off by just doing flat bench press only in the 3 days you have
Thank you sir!
I’m 180 Ibs and the top part of my chest is toned asf but the bottom sags, would these declines actually fix that?
There's a lot more to the equation than simply adding in one exercise - if only it was that easy! Could they help? Sure, but more than likely more pressing volume in general will help. Exercises like: decline bench press, decline push-ups, cable flies, pull overs all could help! - Jake
I dont Know why but incline oushups are for lower chest, decline for lower chest, The opposite of the bench. I dont Know how to explain this.
In short, yes.
They would definitely help round ur lower chest
@@Barbend A year later and figured out the key to shaping my body, diet and consistency
Wanna keep your shoulders injury free? Only do incline with the bar and dumbbells. Flat bench will eventually ruin your shoulders , just look at most veteran lifters and they don’t even do flat anymore. Decline, meh not worth it , wasting your energy, keep your energy for something else more useful. Bottom line , incline bar and dumbbells, pec deck and cables is all you need .
Do then floor press, more pec activation than shoulders and safe in the long run as you not lower the bar that low and keeps constant tension
@@JesusUrbex yes you’re right . Someone told me about doing these and it worked great
Decline is great for both strength and aesthetic, and not that bad on shoulders if you're doing them correctly.
All three baby
Can u do inclines standing up to??
James Corsey if you wanna break your back yeah💀but no cause then you’ll only be only to do shoulders not chest
James Corsey that’s essentially a military press
4:14 summmary
What's an inlcine bench press? ;-)
Fkit im just gonna do all 3
Your hands never stop moving.
Always diligent and on watch for mosquitos. - Jake
he doesnt tell it directly. keep saying same thing over and over and over and over and over. just skip to 4:20 thats it.
Decline for me is 80kg. Flat is like 60kg. Going to focus on the weak parts and do the incline press for a while till i get to 80kg.
My decline is weaker than flat, found something to work on!
Due to human anatomy, decline will almost always be higher than flat, with incline lower than flat. Don’t expect to bench 300 on incline if you do it on flat unless you want to jack up your shoulders
I can only feel my chest on decline bench and dips... Just a little on incline. On flat it pumps my anterior deltioids like hell and people tell me my shoulders are wide af which is not bad, but my chest not so much. Should I stick to decline instead of flat for now? It's currently useless for me for developing the pecs...
You could learn how to do the bench in a way that actually targets your chest like any normal person
@@spreadwuvokay that was long ago bro I've now mastered it
@@liorki849 It was two months ago...
@@spreadwuvokay yep, I've achieved mind muscle connection with my chest on flat bench now
@@liorki849 so dope
do you ever blink? LOL
When you're dead on the inside you don't have to.
you say the same thing over and over.
Incline does not work for me i barely can do them hurts my shoulders to much
Try doing incline dumbbell bench presses with a neutral grip! - Jake
James Corsey incline bench with dumbbells is better it gives u a way better chest pump
@@cjr1001 Feeeel this. Better range of motion and can work tempo so much better! - Jake
Get a Swiss bar...your shoulders will love it.
@@Galactusz007 yes i just purchased one its the best!!
There is no better just do everything
Kinda looks like Mr beast tho
Decline is so strange .
Barbell bench is a terrible exercise for shoulder and elbow joints. Dumbbell is a much better option.
Declines are king. Very shoulder friendly and it has more chest muscle activation than the other three.
No
@@qp1539 yes
@@LastBastian not true but you can waste your time with decline
@@qp1539 And what do you base this on?
Plenty of info and experts supporting the claim that decline both activates more pec, and is less harmful on your shoulder joints.
Personally I've been benching for 30 years. Loved flat and incline. I was good at both.
However, they wrecked my shoulders.
I cut both out completely around two years ago. Now it's decline and standing overhead dumbbell press only. And guess what? My shoulders feel good, I still move good weight, and my chest is as big as ever.
...but go ahead and keep telling yourself whatever you want.
@@LastBastian there are no “experts” claiming decline are better than flat or incline. There are no studies either. Just a waste of time and your own anecdotal experience means nothing. You’re just spreading misinformation. If you actually did look into any studies they all show flat or incline generally are more useful and make decline basically pointless. Flat bench works the lower chest as well as decline while causing more overall chest growth . You are free to continue doing decline though. It will still cause growth. You just don’t really need it
Wasted 5 minute talking gibberish only to answer in 30 secs
Here 4:15 thank me later
great video, but you can blink man
👀 👀 👀
Let's turn to God Theseasonorg explains the whole Bible God bless
it depends on grip.
All
So if I don't want muscle DD boobies like a bodybuilder I should stick to incline and military.
U talk alot but thanks
🤣🤣
How can I get burn fat of the boobs ? With this exercises?
Spot reduction can't be done. You'll have to lose fat from all over your body. Depends on your genetics at which point you'll lose it from the chest area.
Spot fat reduction isn’t possible but having more muscle in ur pecs will make them more firm and sag less. Pair that with a caloric deficit to lose fat all around and grow ur pectorals to have a lean sculpted chest
@@ericmotso2091 reps and set plz tell me how many
Flat Bench it is.
3 sets of 20 reps @ 140kg incline, flat and decline each. I have found doing higher reps to be better.
you are a beast
@@Tyrantofesp or a liar.
Get to the point
We know hes on steroids
Get to the point bud.
A lot of talk but not much meat. BTW, who taught you to pronounce eccentric and concentric?
boring
Bro is talking so much shit
Get to the fucking point!!!!!!!!!!
plz stop wasting time
That's deep. - Jake
Shut up, you Third World puny skunk.
So you pretty much said a bunch of nothing