Decline Bench Press VS. Flat Bench Press!!..

[Sherief Shalaby]

to those who sometimes do decline bench press plz let me know if you lift more weight on it than the flat bench or not.. i know or i always think that logically one must lift more on the decline bench than the flat bench and for me i lift clearly heavier when pressing on the decline but my training partner is not like me.. we lift the exact weights for nearly the same reps on the flat bench and he is stronger than me on the incline bench and i am much stronger than him on the decline bench!!!.. does it depend on your body type??..

[rocket]

My guess is that you're weaker than your training partner at shoulder stuff.

If you bench properly - elbows tucked, your shoulders aren't involved so much.  So, you can actually have pretty weak shoulders and still bench decently.  You will get found out on incline, though.   Decline has a smaller range and feels a lot like a board press to me (lower range).  I would say that I am stronger on decline but I would never do decline instead of flat, first -

To me, it's a bit of a joke exercise.

[Sherief Shalaby]

My guess is that you're weaker than your training partner at shoulder stuff.

If you bench properly - elbows tucked, your shoulders aren't involved so much.  So, you can actually have pretty weak shoulders and still bench decently.  You will get found out on incline, though.   Decline has a smaller range and feels a lot like a board press to me (lower range).  I would say that I am stronger on decline but I would never do decline instead of flat, first -

To me, it's a bit of a joke exercise.

yes you are right he is much stronger than me in all shoulder presses.. he is 77 kg and can do the standing  military press with 100 kg for 8 reps!!..

[rocket]

yes you are right he is much stronger than me in all shoulder presses.. he is 77 kg and can do the standing  military press with 100 kg for 8 reps!!..

To give you an idea of scale - I would be lucky to 1 rep at that weight and I am around 405 Bench

[Sherief Shalaby]

To give you an idea of scale - I would be lucky to 1 rep at that weight and I am around 405 Bench

really!!..

his shoulders strength is exceptional and this is why his flat bench press is not much heavier than his incline bench press.. on the other hand my triceps are stronger than his and may be this makes me stronger in the decline..

[rocket]

Yep, really.  Honestly, I think about 100kg right now and I'm not even sure I could get a rep. 

For many years, I have trained with a guy who has busted shoulders and we did basically no direct shoulder work - so I'm quite deficient.  Hopefully in a year or two they will have responded, but it's been slow going to correct this issue.

[Sherief Shalaby]

Yep, really.  Honestly, I think about 100kg right now and I'm not even sure I could get a rep. 

For many years, I have trained with a guy who has busted shoulders and we did basically no direct shoulder work - so I'm quite deficient.  Hopefully in a year or two they will have responded, but it's been slow going to correct this issue.

what is your BW??..

[Mr Nobody]

Decline and Flat should be around the same, they work the pecs in the same general area. Course declines a bit more lower area. Inclines a whole different story. How's the dog?

[rocket]

220

[OTHstrong]

Of course decline benches are way easier then flat benches. First of all the lower part of your chest is way stronger then the middle and the middle is stronger then the upper. Second of all you are shortening your range of motion big time and third of all the decline forces an arc in your back that recruits more help from sourounding muscles. Check my decline video out on you tube; [ Invalid YouTube link ]

that's 405 for 13 reps but have done 15 reps before
on flat the most I have done is 8 reps

[Sherief Shalaby]

Decline and Flat should be around the same, they work the pecs in the same general area. Course declines a bit more lower area. Inclines a whole different story. How's the dog?

how are you bro.??.. the dog is fine,.. he too does a lot of cardio

[Sherief Shalaby]

Of course decline benches are way easier then flat benches. First of all the lower part of your chest is way stronger then the middle and the middle is stronger then the upper. Second of all you are shortening your range of motion big time and third of all the decline forces an arc in your back that recruits more help from sourounding muscles. Check my decline video out on you tube; [ Invalid YouTube link ]

that's 405 for 13 reps but have done 15 reps before
on flat the most I have done is 8 reps

yes this is what i always think but my friends case is just strange as he is clearly weaker in decline!!.. you video doesnt work!!.. but great lift foe sure..

[Mr Nobody]

how are you bro.??.. the dog is fine,.. he too does a lot of cardio

Doing ok, you got him trained I see..alot of cardio LOL.

[Sherief Shalaby]

great job bro.  

[OTHstrong]

thanks SS 

[Sherief Shalaby]

thanks SS 

you could do at least 2 more reps if someone was spotting you..

[rocket]

That's a great video.  Nothing else needs to be said. 

[NordicNerd]

yes you are right he is much stronger than me in all shoulder presses.. he is 77 kg and can do the standing  military press with 100 kg for 8 reps!!..

Easy to cheat while standing using legs and arching your back. What about seated without back support?

NN

[mesmorph78]

Easy to cheat while standing using legs and arching your back. What about seated without back support?

NN

Standing presses are 1000 times harder than seated presses

[mesmorph78]

Bench press and decline press both shoulder wreckers...
Mostly done for ego
Dumbbell presses is where it's at harder plus hits the chest more

[Grape Ape]

Easy to cheat while standing using legs and arching your back. What about seated without back support?

NN

You should use your legs on this lift.

[deceiver]

You should use your legs on this lift.

Why?

[deceiver]

hm, im around same bench on a good day, but 100kg shoulder press i can do every time.

oh, sherif, im stronger in the decline too.

fuck, i cant even bench on regular bench anymore, the rotator cuffs are too screwed up.

but incline and decline are no problem, strangely

It's prolly because you perform it "bodybuilding way" which makes it one of the worst exercises. Arch your back, elbows tucked, squeeze shoulders, change your grip to more narrow and you won't have any pain.

[Donny]

Believe it or not your stronger on declines too because the lats are actually more active than flat or incline.