Decline presses & flys

[Flanex]

I've scoured through most of the chest workouts on here & have yet to see anyone mention decline presses &/or flys.I see a lot of flat & incline presses though.
I've always incorporated then into my chest routine.I do decline,incline & flat presses.I also do decline incline & flat flys.I'll usually end with high rep low weight pullovers for a great ending chest pump.I credit this for my chest being one of my best developed muscle groups.

What are your thoughts on this & if you don't think they're are necessary why is that?

 

[Montgomery]

 

[cbbram00]

I do declines every chest workout. I work my chest from the bottom up. Sometimes I skip flat and go straight to dumbbell inclines. I usually do declines in the Smith machine because it's a little awkward.

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[Flanex]

I do declines every chest workout. I work my chest from the bottom up. Sometimes I skip flat and go straight to dumbbell inclines. I usually do declines in the Smith machine because it's a little awkward.

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I do most of my chest with dumbells.It's hard to go heavy like that but I get the best stretch with the dumbells.

 

[SdBronco]

I can't do incline presses they have always made my shoulders feel wierd, like the movement is unnatural for me. Incline fly's are even worse but decline and flat I have no problems. I think dumbbells are better too. I can't activate my chest using barbells my arms seem to overpower the movement and give out first.

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[44YOGearHead]

I think cable flyes are a great exercise that I personally would like to incorporate into my own routine, but never get to because of two reasons 1. the cable stations are always taken up and 2. you look like such a dick taking up two cable stations imo when they are so limited no matter what gym you go to. I like the thought of the constant tension cables provide over db's, but I try to compensate with wide gripped pause reps on the bench press emphasizing on the deep stretch at the bottom.

 

[RickRock]

I do most of my chest with dumbells.It's hard to go heavy like that but I get the best stretch with the dumbells.

Dumbells are the way to go for development in my opinion. You do get the best stretch, and its just a better builder in my opinion, plus it incorporates stabilizers. I still incorporate barbell movements but only for incline and decline. Flat barbell does a number on my shoulder and the movement in general isn't the best or safest if you go heavy

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[Montgomery]

My gym has this machine and you use the foot pedal to get the handles to where you can reach them.
After that let the foot lever down and you get all the stretch you can handle

 

[44YOGearHead]

My gym has this machine and you use the foot pedal to get the handles to where you can reach them.
After that let the foot lever down and you get all the stretch you can handle

How heavy does that thing go?

 

[Montgomery]

How heavy does that thing go?

not 44 approved...all I'll say.....


220 I think but the stretch is so far back it is like a fly not a press

 

[44YOGearHead]

not 44 approved...all I'll say.....


220 I think but the stretch is so far back it is like a fly not a press

Lol, 220 with a deep stretch is still pretty good bro even for The 44.

 

[Montgomery]

Lol, 220 with a deep stretch is still pretty good bro even for The 44.

44 doesn't stretch....he bends the dimension

 

[Flanex]

I can't do incline presses they have always made my shoulders feel wierd, like the movement is unnatural for me. Incline fly's are even worse but decline and flat I have no problems. I think dumbbells are better too. I can't activate my chest using barbells my arms seem to overpower the movement and give out first.

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Yeah the incline flys are a bit awkward for me too.I have to go lighter on them than the rest of the chest movements.I feel the same way about the barbell presses using my arms more than my chest.

 

[chelades]

Definitely essential, but it seems that it's usually the upper chest that's harder to build for most blokes, hence all the incline work.

Flat and other movements usually hit lower chest anyway, but nothing like a good decline to really pump it up.

I thought I was unique being a dumbell kinda guy. Seems not though. I almost exclusively use dumbbells. The stabilization necessary adds so much more to the movement IMO. And you can put the weight exactly where you want it.

I only use push barbell machines as a warmup / max weight overall kind of thing. But bulk of all my chest work is dumbs.

 

[Flanex]

Definitely essential, but it seems that it's usually the upper chest that's harder to build for most blokes, hence all the incline work.

Flat and other movements usually hit lower chest anyway, but nothing like a good decline to really pump it up.

I thought I was unique being a dumbell kinda guy. Seems not though. I almost exclusively use dumbbells. The stabilization necessary adds so much more to the movement IMO. And you can put the weight exactly where you want it.

I only use push barbell machines as a warmup / max weight overall kind of thing. But bulk of all my chest work is dumbs.

I know what you mean about the stabilizers.160lbs on a barbell is fairly easy compared to pressing two 80's.I just can't seem to get a really good chest workout with a barbell.I've been using DB's on chest for as long as I can remember.

You never even hear about the old school BB's doing decline's.I'm sure they did but you never hear about it.I listen to Rick Drasin a lot about those days.I read a bunch about it too.Almost never hear about the declines.

 

[44YOGearHead]

44 doesn't stretch....he bends the dimension

Lol.... good one

 

[Flanex]

My gym has this machine and you use the foot pedal to get the handles to where you can reach them.
After that let the foot lever down and you get all the stretch you can handle

I could never get into the machines.90% of my workouts are all free weights.I only even use cables on a few movements like seated rows,curls & cable crossovers.

 

[chelades]

You never even hear about the old school BB's doing decline's.I'm sure they did but you never hear about it.I listen to Rick Drasin a lot about those days.I read a bunch about it too.Almost never hear about the declines.

True. I think with flat doing most of the bulk chest work anyway, the only thing decline could add was the ability to lift more weight - but then it's only exclusively the lower chest.

It's a bitch of a movement too. You've got to be dedicated. I hate it. Blood rushes to the head, hard to get into and more importantly hard to get out of. Especially when you're by yourself. I almost always never have a spotter myself, so most of my work has to be exclusively able to be done alone. Hard AF when you're hanging basically upside down trying to navigate the weight where you need it. LOL

It's worth it though. I really feel it's sculpted the angular look from my armpit down across to the centre of my chest.

 

[Flanex]

True. I think with flat doing most of the bulk chest work anyway, the only thing decline could add was the ability to lift more weight - but then it's only exclusively the lower chest.

It's a bitch of a movement too. You've got to be dedicated. I hate it. Blood rushes to the head, hard to get into and more importantly hard to get out of. Especially when you're by yourself. I almost always never have a spotter myself, so most of my work has to be exclusively able to be done alone. Hard AF when you're hanging basically upside down trying to navigate the weight where you need it. LOL

It's worth it though. I really feel it's sculpted the angular look from my armpit down across to the centre of my chest.

The way i get out of the movement must look hilarious.I have messed up shoulders so I can't just put them down on my sides.I lift my legs up,put the dumbells on my knees & pivot on my butt pushing the weight down til my feet & the DB's are on the floor.It takes a little practice but it works.

 

[Montgomery]

I could never get into the machines.90% of my workouts are all free weights.I only even use cables on a few movements like seated rows,curls & cable crossovers.

I'm with ya....but this one really really works, it puts such a stretch and you can control it with your foot, I'm sore EVERY TIME I use it