How To: Decline Bench Press

[boonba]

How to: Decline bench press.

Just say "no" firmly. No one can force you into a bench press.

[MrCranberry777]

super basic;bottom position bench press with a 2-3 inch bar-5x5 with a good 2-3 second pause between reps.incline if you like-same,and of course weighted dips-5x5.dont try all these at once,incoporate 1-or maybe two.stay basic,stay simple and grow.

[whattheholf91]

Christ, it's literally a death machine. Dumbbells only if you must do decline bench.

[TCt83067695]

the forced smile is kindda creepy

[Skyoneer2007]

when it comes to any kind of press keep elbows in so you don't tear rotator cuff

[djamiljo93]

all girls shoud do pench press!!! Thums up if you like firm and round tits :P

[babybeAsta877]

perfect exercise for getting muscular bitch tits

[sirviper91]

this is his personal gym...he doesnt have to share with anyone

[TheYouwontgetit]

i would hate to use a machine or a bank after this guy... ...get a towel or at least a shirt...!

[TroyRx]

is this good for man boobs ?

[Owndchilata]

TSSHT* did you swallow a turbo? 

[Antipopularization]

Arching your back? Enjoy having an abnormally curved spine.

[DiedrichFunk]

@Antipopularization Doing that makes you stick your chest out and hit it the best. When someone flexes their chest, they arch their back instinctively. Try it and see:)

[themrdeadlift]

Decline Bench Press activates 98% of your chest. It is not just a lower pec builder. It builds the entire chest. It stimulates more muscle fibers in the pec then flat bench. Yes there are different parts of the chest muscle. General ,Pectoralis Major,Sternal, Clavicular, Pectoralis Minor, Serratus Anterior. But a simple Decline/flat bench + Incline Press and Fly/dip will work all of your chest.

[joe00pimp]

Do you own shirts?

[sexygamer2121]

@joe00pimp or shorts?

[TheFullDubstep]

@joe00pimp in a muscle building tourtarial maby it would be normal to the the muscles he is exercising?

[koningfarao]

one of the few naturals

[trentonexcavation]

nett103 9 it obviously does lower chest the major pec

[chacalacala]

I found out that decline is not a primarily lower chest exercise, but a great total pec exercise that stimulates the entire muscle...Your upper chest isnt just, not getting worked when doing decline.

[AlexK0walski]

tssssst tssssssssst tsssssssssst

[Antipopularization]

The amount of kids who think exercises targets sub-sections of primary muscle groups i.e. "inner chest" "outer chest" etc. is hilarious.

[zasabiibasaz]

@Antipopularization Well there is a pectoralis major and a pectoralis minor.

[Antipopularization]

@zasabiibasaz Indeed there are. But to believe that doing a certain kind of exercise will exclusively target one of those muscles is nonsense.

[zasabiibasaz]

@Antipopularization It wont exclusively target it, but it will emphasize it which is what everyone is looking for.

[Antipopularization]

@zasabiibasaz Agreed!

[BerriesMcGOO]

@Antipopularization orlly? so the definition in my inner pecs but flabbyness on my lower and outer pecks have nothing to do with anything?

[Antipopularization]

@BerriesMcGOO If anything it's poor genetics or you have body dysmorphia.

[BerriesMcGOO]

@Antipopularization probably the shitty genetics, I don't give a fuck though

[innocentbloodx7]

@BerriesMcGOO It simply has to do with body fat (rolls eyes) Don't listen to the trolls. I lost about 60 pounds. And my chest flab didn't go away until I lowered my body fat to sub 10. That's really the key. So continue working out to build your chest. But if you really wanna see the flab gone (Which as a formerly heavy guy I know how embarrassing flabby pecks are.) Then just focus on your fat loss for a while. Trust me you will see a difference!

[MrMikkiFunk]

@Antipopularization True but certain variations of exercises do hit different bits of the muscle (I find) e.g. decline db or bb press seems to increase definition on the bottom of my pecs, incline hits the top a bit more. The same for how wide grip lat pulldowns or pullups gets right at the 'top' of my lats, whereas a close grip underarm lat pulldowns seems to hit the full length of the muscle. It's all about the angles you create, e.g. the angle you're at on a decline press!

[shivray]

@Antipopularization The amount of adults that use incorrect subject verb agreements is hilarious.

[Antipopularization]

@shivray use*

[shivray]

@Antipopularization Congratulations! You can't write OR read.

[Antipopularization]

@shivray My point still stands.

[dragonkid521]

declined benching works out your lower chest, right?

[screampie755]

@dragonkid521 yes, lower/middle chest - lower being around the nipple area

[pumapuma1992]

Do you have to press the shoulderblades together on this excercise?

[AujaAguja]

@DoobieSmokes thanks man

[DoobieSmokes]

Just to answer a few questions,

Yes you can do it with dumbbells, it works great either way

As for inner chest workouts, you cant really isolate that muscle, you need to build the overall mass of your chest for that to work. Try doing cross over cables where you extend your arms at your side then bring them infront of you.

As for declined being useless, I dont think any workout can be useles and declined is actually 1 of the most useful of all because you can lift heavier weights 4 testosterone

[mabuskiller]

@DoobieSmokes ur right u cannot completely isolate the inner chest, but u don't need 2 have an overal mass 4 it to develop, i have big chest, but not that much in the middle, and i see guys with smaller mucle than mine but with developped inner area.

[JKDspirit]

why he seems so aggressive? lay of the roids dude

[Fjerid]

@JKDspirit Pause at 1:47 - what do you mean with aggressive?

[JKDspirit]

@Fjerid wow..he smiled!? ¬_¬

[thekylemontilla]

I love how he benches 180 like it's nothing

[darkingpure]

@thekylemontilla Thats not 180 pounds, thats 135.

[thekylemontilla]

@darkingpure Ahh... nvm sorry thought those were 45's :P

[Sipher91]

@thekylemontilla those are 45s lol

[phil000333]

@thekylemontilla thats not 180 u idiot lol

[shanemason789]

I have enjoyed your videos, but that is not how you do a decline bench press.

[mubroor]

my trainer advice me nt to do decline bench press bcoz my chest are bulky, he tells me tht decline is fr those whose chest are nt bulky, he says tht by doing decline bench press my nipples will come out then they r presently which do nt look good! is it alrite nt doing it wid bulky chest? cn any1 guide me ?

[NICKxxMAFIA]

could you do this with dumbbells...anybody?

[benniturd]

Decline bench is one of the best exercises for the chest. Dorian Yates claims it to be better than flat, and he's an expert.

[EnAhti]

@benniturd and some say that decline bench press is useless

[benniturd]

@EnAhti Some are very wrong then!

[EnAhti]

@benniturd dont you think you will grow mass without decline bench press? personally, i think that this exercise is pretty nice for defining, and for increased shoulder strength

[basilodeh]

can i ask a question here? is a diet more important than cardio?

[ABC2D2]

@basilodeh diet is the most important

[rawrkikii]

why you soo yummy???

[AujaAguja]

hey scott sometimes when i squat my knee makes like a cracking popping sound it doesnt hurt tho.. help!!! (please) :/

[EnsiGeetard]

@AujaAguja, if it doesn't hurt, there's nothing to worry about.

Just remember to do a full deep squat and not gay quarter ones.

[nofear2485]

@AujaAguja you should ask this to an orthopedic!!

[nikokao1]

@AujaAguja hey that happens to me too.. the doctor said it was normal but i still cant believe it..

[asulike2]

@AujaAguja happened to me as well, i guess its cause some people have loose joints, my shoulders are loose too

my suggestion would be to work on hip and ankle mobility, many times knee problems occur due to hip/ankle problems

also, try out some groiners before you squat/DL

[DoobieSmokes]

@AujaAguja Its like cracking your knuckles, its harmless.

[RobRedOne]

He's delicous

[BigSamFoSho]

NO SHIT SCOTT!

Next time teach us how to use a locker and how to tie our shoes

[2old2parkour]

@BigSamFoSho maybe scott should post a video especially for bigsamfosho.

the vid could teach how not to be a complete asshole

[BigSamFoSho]

@2old2parkour Nice, you didn't misspell my username. Good boy

[Jock4Jesus]

@BigSamFoSho ur funny

[bambam92117]

@BigSamFoSho Scott can make a video of himself reading the phone book and as long as he's wearing those tight shorts I'll watch.

[TheTortuga21]

@BigSamFoSho hahahaha nice

[swaaahtome]

@BigSamFoSho hahahaha gud man!

[kookeediishh]

1. not all should put their finger at the line some people need wider grip and some need more narrow depends on body type.

2. keeping wrist straight may prevent wrist problems but it eliminates you from using more weight and getting a better chest workout, have the wrist bent and do forearm exercise and strenghten your wrists.

all in all great video // Peace Out

[parkourkid4ever]

hey scot whats your opinion on suicide grip?

[Wizhix]

whats goin on asian?

[dweed2k7]

hey scott I love the videos, I was wondering if you could help me out at the moment Im doing a powerlifting style workout with 3 reps per a set any advise on the kind of exercise I could be doing, Im wanting to increase my myofibrillar hypertrophy

[LosChrisos]

wow bro you give incredible advice! How can you know this much? I never thought i would have to chose a weight that i could do, i always thought i had to chose 500lbs for bench press! Man, you are amazing!

[AZZZzzzzno7]

thanks bro helps me alot

[xXAnthony619Xx]

I can press more on a decline bench. Is this normal?

[skullcandyuser4]

@xXAnthony619Xx I can to, a lot more haha, i like it!

[JiGGaJan]

@xXAnthony619Xx  you are a beast!!! :D

[polishmysac]

@xXAnthony619Xx yes that is normal

[thegarbageman21]

Hey scott I have a big question for you but I don't have or want facebook. Is there any way I can email you or send my question somewhere?

[franzzsh]

ohh yeah Scott, you are THE man!! lol thanks a lot!

[NJHCJerry]

You're the man, Scott! Thanks!

[nikoleo9]

as always. more good stuff comin soon. c ya guys!

[Vash2Red]

Show an inner chest work out plz!

[69psyshroom]

@Vash2Red u should do cable cross over

[justaRandomhero]

@Vash2Red inner chest... fuck me i laughed

[BLaCkEdOuTRoUsHF150]

@justaRandomhero why is that so funny.. there is inner pec workouts

[CptLlgcp]

@Vash2Red

lol there is no inner chest u can isolate, it is only one big muscle

[EmericaXaciremE]

@Vash2Red Dumbbell Flies.

[321infamous123]

@Vash2Red You cannot do an "Inner chest workout".

[fsfsto]

@Vash2Red have you found any?

[DevinChief]

@Vash2Red triangle pushups

[MrJordybt]

@Vash2Red For inner chest, close grip bench press will do the best.....Yes it does hit the tri's but if you concentrate on contracting your chest you will be hitting them hard, also using the fly machine will do this and cable crossovers....Isolation movements can build muscle, not as much as compound but these will put stress on parts of your chest that no compund exersice will.

Thumbs this up so other people can see....Source of info.....Been bodybuilding since i was 14

[coolboy065]

wow thnx cnt wait 2 try

[HakuCell]

"first thing you wanna do is to set up your weight, to a weight that you can do" lol thanks for such a good suggestion

[thejokerrm]

thanks alot scott! ill def. try this exercise because i used to have pain in my shoulder when i did this

[jjskate90]

does this workout, define UNDER my chest, for that line? meaning the shape of the pecs...so they look good

[Insanelykid]

Thanks bro...this a question I asked for the scott & sean video

[LegendaryGoetz]

@Insanelykid yeah i saw that... lol

[ovaxova]

and this can help ur planche push ups

[nett103]

When you are doing a "How to:" video, could you explain which muscles and specifically which components of the muscles more are being worked?

Thanks

[bambarby]

@nett103 damn thats exactly wat is was gonna comment

[kookeediishh]

@nett103

this exercise will work your whole chest but due to the decline there will be more pressure on your lower region of your chest.

[gh4pwner]

@nett103 Well, since this is the decline bench, it aims for the lower pecs. Incline pecs for the upper shelf, and flat bench for overall mass.

[ZurStrandfigur]

@nett103 he ist doing it exactly in this video

[321infamous123]

@nett103 Pectoralis Major, Pectoralis Minor, Triceps, Anterior Deltoid. Bottom of your chest targeted more in this particular exercise, overall best compound chest exercise in my opinion. As far as heads of the triceps are concerned the angle at which you press shouldn't really make a difference.

[kenwyne67]

@nett103 Decline-Bench, Decline-low, Lower Chest.

Oppisote of Incline-Bench

[MrAbtastic]

Thanks this is one of those confusing exercises that needed some explanation.

[xLuiKangx007]

Keep up the good work Scott.

[TheMRamstaff]

all 3 bench presse + pec flys are part of my workout , burns like hell:D

[ArwingFighter]

sounds good ill try it

[shmangle21yo]

i heard that decline was bad for your chest. like it breaks down the muscle in a bad way and your actually get weaker by doin it

[awhodatt]

@shmangle21yo Based on personal experience, I strongly disagree with that opinion.

Ever since I started including decline chest exercises (I normally use dumbbells as I dont have a spotter at the moment) my chest has developed in a more complete way.

It helps to eradicate the "boobs" effect that are common with those that tend to focus mainly on flat press exercises.

I feel my overall strength has improved as well.

Try them out - I like this move.

[mkyb242]

@shmangle21yo You'll hear a lot of things which aren't true. Best way to sort the truth from the BS are 2 words How and Why. Ask them 2 questions and you'll soon find people who give opinion as fact lose their confidence. e.g Why? "breaks down the muscle in a bad way " How? ....(long silence, person scratches head looking dumb, or says words to the effect of "It just does" and be wary of believing.

[amochana]

I don't go gym and have a home gym, however my bench only inclines and obv flat, any other exercise you would advise for lower chest?

[BigSamFoSho]

You are not happy in your life Scott

[ZenCodeMonkey]

@BigSamFoSho someone is not happy but its not Scott...lol

[fraggershell]

my gym have no such machine :(

[awhodatt]

@fraggershell That a pretty common shortcoming with many gyms.

They tend to forget about the decline benches. However, such gyms are normally ram packed with cardio machs., bicycles and HUGE aerobic rooms!

This is the fallback of joining "community" gyms - they really dont cater to the lifters as well as they could.

[Whitedoorsareblack]

SWEET!!!

[joeblow394]

@Whitedoorsareblack you may have arthirtis or some type of scaring, a mri will tell ya.

[Whitedoorsareblack]

@joeblow394 what the fuck? I do not see your logic. I merely remarked, that this video is 'sweet', meaning that I find it very awesome.

[Whitedoorsareblack]

@joeblow394 I think you meant to reply to 'Chaowdur'

[Chaowdur]

my right shoulder cracks every time i do it

whats wrong?

[TheMaxTobias]

@Chaowdur If you know you are definately doing the exercise with correct form, then it could mean that your shoulder muscles are not in proportion i.e.( the front and middle are far stronger that your rear) Next time you are at your doctors ask them, but if you are experiencing any pain when this happens see them right away as an injured shoulder joint is one of the worst injuries you can sustain.

[kookeediishh]

@Chaowdur

try to point your elbows towards your feet on the way down rather than to the side

[inhocsignovinces88]

First!