decline bench

ckeahey76 · Post by **ckeahey76** » Fri May 13, 2011 8:54 am

How much decline should there be in a decline bench? Don't want to break a protractor out to measure, but just looking for a measure on how much decline should there be in a deline bench for static holds? I have an adjustable bench plus I have a standalone bench you can adjust but the decline seems pretty steep when I put in my rack.

ckeahey76 · Post by **ckeahey76** » Fri May 13, 2011 10:15 am

Well, after some research from a couple of different sites, I found that the degree should be around 20 - 30 with most sites saying 30 degrees. My standalone bench goes 30 degrees down so I guess I will put that in my rack and use that. And yes, I did break out the protractor to see that got an accurate measurement.

tufluk · Post by **tufluk** » Fri May 13, 2011 11:07 am

33° is the sweet spot!

line that up with your protractor and you can double your gains

RobRegish · Post by **RobRegish** » Sat May 14, 2011 7:43 am

For God sakes, get these - PLEASE!!!

Padded Hand Grips: For your Static Contraction Holds!!!
https://bodybuildingsupplements.com/phpB ... php?t=1294

Worth EVERY, penny!!!

DaCookie · Post by **DaCookie** » Sun May 15, 2011 1:23 am

Rob is there much benefit in using decline bench instead of normal?Whenever it said that in 3.0 I just did normal because its hard for me to get into decline position(the barbell has to go on the ground and I have to pick it up)

Any solution for that?

RobRegish · Post by **RobRegish** » Sun May 15, 2011 7:26 am

DaCookie wrote:Rob is there much benefit in using decline bench instead of normal?Whenever it said that in 3.0 I just did normal because its hard for me to get into decline position(the barbell has to go on the ground and I have to pick it up)

Any solution for that?

A. Very much so!! Decline = more weight used = greater overload which leads us to... more GROWTH!!

Do whatever it takes, BEG a training partner - pay one. Just get it done!!

Go get it!!

doolee · Post by **doolee** » Tue May 17, 2011 12:14 am

Heard something a while ago off the DY video series on bb supersite. Can't remember why, but decline brings more pec involvement + reduces chance to tear the pec.

DaCookie · Post by **DaCookie** » Wed May 18, 2011 11:59 pm

RobRegish wrote:
DaCookie wrote:Rob is there much benefit in using decline bench instead of normal?Whenever it said that in 3.0 I just did normal because its hard for me to get into decline position(the barbell has to go on the ground and I have to pick it up)

Any solution for that?
A. Very much so!! Decline = more weight used = greater overload which leads us to... more GROWTH!!

Do whatever it takes, BEG a training partner - pay one. Just get it done!!

Go get it!!

Using PL form on both as a comparison?I imagine PL form on a decline being a bit awkward or maybe not

RobRegish · Post by **RobRegish** » Thu May 19, 2011 6:33 am

DaCookie wrote:
RobRegish wrote:
DaCookie wrote:Rob is there much benefit in using decline bench instead of normal?Whenever it said that in 3.0 I just did normal because its hard for me to get into decline position(the barbell has to go on the ground and I have to pick it up)

Any solution for that?
A. Very much so!! Decline = more weight used = greater overload which leads us to... more GROWTH!!

Do whatever it takes, BEG a training partner - pay one. Just get it done!!

Go get it!!
Using PL form on both as a comparison?I imagine PL form on a decline being a bit awkward or maybe not

A. Not quite, you want to set it up with more of a flat back, not a "strong" arch as seen with the flat bench.

Trust me/us on this, once you get the setup right - you'll never go back. It generates more overload (much more), vs. the flat bench. More overload = more growth, especially when paired w/EDT blocks... as you'll find, in 3.0!!!

It's the where, when and how, that is the "magic" inherent in 3.0...

Ask around, it's track record is already exceeding that of 2.0 - given ALL of the early feedback!!!