Decline Presses

Squatty

For the last 18 months I've been doing decline presses with the dumbbells. I always get a good pump and have managed to more than double what I've pressed in that time. So,it's felt that I've been doing it right.

I've noticed a bloke at the gym recently does his declines using the press machine; so he's actually pressing with a bar. Today, I asked him what he saw as the advantages of this and he didn't really know, saying that it had always worked for him (I suppose I was saying the same thing about using the dumbbells)

Does the machine work the lower pecs differently to the dumbbells and is there any mileage in incorporating both into the workout. Obviously not on the same workout but perhaps to shake the workout up every now and again.

More generally, what do people think about doing declines. My coach swears by them but in training articles in the bodybuilding press, I rarely see them mentioned as part of people's programme

Nick500

I always lift more on decline presses than flat. I think this is something to watch though, because if thats true, perhaps its time to STOP doing decline and concentrate on the incline to get that up to scratch. I (if the equipment is there) like to use both dumbells and barbells, because you can get a good squeeze either way. The smith machine is an excellent option especially when training without a spotter.

I wouldnt say it works it hugely different apart from stability in the shoulders, which would be trained more effectively with dumbells. I wouldn't bother doing both in a workout, OK maybe if you were inclined (:P) in doing 3 sets, maybe do 2 of 1 type and 1 of the other, just to mix it up a bit.

I like declines though, and they boost the ego because you can lift loads (125lb dumbells baby!!)

chalk

Never done them. That part of my chest seems to respond well just with dips and flat bench.
regardin pros and cons of machines & freeweights, here's some info that I found. Although I do like to use a mixture of freeweights and machines.

A look at the pros and cons of each
There has been an ongoing debate regarding free weights vs. machines for strength training. While each can help you build strength there are definite pros and cons for each. The following can help you determine what form of strength equipment is best for your needs.

Machines
The most important component in any strength training program is safety. If you are new to strength training or if you are working out alone, variable resistance machines are the best bet. While machines can be a viable option for serious weight training, they are best for novice, senior and recreational athletes.

For rehabilitating injured athletes, variable resistance machines are preferred. They provide a more controlled motion and specifically isolate certain muscle groups. Machines also allow you to track progress and provide objective feedback while increasing the protective participation of the healthy limb or muscle group.

Free Weights
Research has shown us that free weights promote quicker strength gains and they require more balance and coordination than do the weight machines. Free weights recruit more muscle groups than variable resistance machines, which tend to only isolate specific muscles.

Free weights are also more versatile than machines because they allow for more variations in range of motion. Free weights require balance, and they tend to promote more activity of the joint stabilizer muscles. Finally, they are considerably less expensive than most of the machines on the market. You can perform a complete strength training routine with a few dumbbells, and a little imagination.

However, free weights require the help of a spotter, and result in more injuries than machines. Careful instruction and training is necessary to master the art of free weight lifting.
Actually, an ideal training program may incorporate both free weights and machines on alternating training days. In order to get the most from both muscle strength gains and joint stability, you can focus on free weights for some exercises and machines for others.

The bottom line is that you should use the strength training equipment that suits your training needs, is safe, and is convenient. However, if you are comfortable using free weights you may see greater strength gains here than with machines.


Or in short form.....

The Advantages of Machines:
They are great for beginners because they are safe and easy to use.
Machines guide your body through a certain range of motion.
You don't have to worry about balancing the weight as much as with free weights.
Machines don't require as much coordination.
Machines isolate each muscle group.
Machines let you get in a fast workout. You go through a circuit of machines and then you are finished.
Machines are usually arranged so that you work large muscle groups and then smaller muscle groups.

The Disadvantages of Machines:
Machines don't fit everybody. They can be hard to adjust.
Machines don't build as much balance or coordination.
Machines can put your body into a bad range of motion. (If you feel uncomfortable move onto another machine)
Machines are not portable. They can't be moved around very easily.
Many bodybuilders believe that working out with machines alone doesn't build a very good body.

The Advantages of Free Weights:
Free weights are versatile. One set of dumbells can be used for many exercises.
Free weights build better balance and coordination.
Free weights work your muscles in a way that matches real life.
Many bodybuilders primarily use free weights to gain their massive size.
Free weights allow you to strengthen muscles and tendons that wouldn't get much work when using machines.

The Disadvantages of Free Weights:
Free weights can be difficult because of the balance and coordination required.
A free weight workout will take longer than a machine workout.
You can get injured easier using free weights.

Squatty

Chalk, you're slipping mate. That was a twenty minute response. You went on the g of the bang.

I think I'll try out the smith machine perhaps every third or fourth workout and see whether I notice any difference in the results.

Like you Nick, I can do more with declines that I can with flat or inclines.I don't totally understand why.I'm one of the few people at the gym who do them at all. A couple of people have asked me about them and said they don't do them because their scared of losing balance and doing a backflip off the end of the bench! Don't really understand that either.

LeeB

id say smith machine would lock the shoulders in place much more on the movement... which in my opinion means its very hard to actually hit the area of the muscle (lower chest) your aiming for correctly as the bench would need to be perfectly placed underneath bar!

has anyone ever tried decline dumbell flyes??? im trying to bring up my lower chest at the moment and its just occured to me this could be a good idea!! but could also be tw@tful!

chalk

Sorry about the delay. I've got no excuse :cry: My wife isn't even in the house telling me to get off the computer!
Will try and do better next time.
Must be faster....must be faster....mu...

Squatty

Lee - I'll try flyes out next chest workout.I'm always up for trying something new. Mind you, I'd hazard a guess and say that flyes even more than presses are likely to lead into backward flip territory so it might be fun.

Chalk - nine minutes chief. Your dip in form was momentary. Do you use spikes out of your blocks

Squatty

Tried out the decline flyes this morning. Used a ligther weight than I would for flat or inclines (possible backward flip anxiety) and did three sets. Didn't really feel anything. Will give it another go next chest workout with a more taxing weight and see what happens.

Lee - did you try it out?

LeeB

not yet but i have chest & back tonight so i may give it a try!

wigz

couple of guys in the gym do decline flys using cables and left the bench so i had a go myself but ended up looking a tw~t trying to get into postion on my own....!