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Determine the Length of Your Workouts

Evaluate Your Progress

Keep Warm-Up in Perspective


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"Doing more exercise with less intensity,"
Arthur Jones believes, "has all but
destroyed the actual great value
of weight training. Something
must be done . . . and quickly."
The New Bodybuilding for
Old-School Results supplies
MUCH of that "something."

 

This is one of 93 photos of Andy McCutcheon that are used in The New High-Intensity Training to illustrate the recommended exercises.

To find out more about McCutcheon and his training, click here.

 

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Decline Bench
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bill1

California, USA

I have always thought that the decline bench worked the pecs much better than a flat or incline bench press. In the bodybuilding gym I worked at ,in the early 70's, a decline bench was used quite a bit ,by almost everybody. Today you would be hard put to find one in any facility and few advocate it's use. I think that is a real shame because it is really a very good exercise. Is anybody out there using this exercise now or in the past ?

Bill
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Bubba Earl

Georgia, USA

I have always heard that it was real hard on the the shoulders. That could be one of those gym myths
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bill1

California, USA

Bubba Earl wrote:
I have always heard that it was real hard on the the shoulders. That could be one of those gym myths


I've never heard that before. I know a lot of guys want to focus on the pecs just below the collar bone and I always thought that was the reason why the decline fell out of popularity.

Bill
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Ryan Sergent

Indiana, USA

assuming dips are like "squats for the upper body" I can't imagine that declines wouldn't be close in comparison. I can decline more than I can flat bench for what ever that's worth.

Ryan
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NeuroMass

bill1 wrote:
I have always thought that the decline bench worked the pecs much better than a flat or incline bench press. In the bodybuilding gym I worked at ,in the early 70's, a decline bench was used quite a bit ,by almost everybody. Today you would be hard put to find one in any facility and few advocate it's use. I think that is a real shame because it is really a very good exercise. Is anybody out there using this exercise now or in the past ?

Bill



I think in a way you are correct because when you do presses in a decline position you seem to hit the whole pectoral region because of the position you are performing the exercise. On the otherhand incline presses stressesmore of the upper pecs and middle pecs and delts.

Personally instead of decline presses I regularly do dips which in a way is very similar to decline presses.

PEACE.
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Ciccio

Me! I love decline presses, especially with dumbells but as well with barbell or machine.
If anything at all they're putting less stress on the shoulders then flat press, at least if you control the bottom position and they involve the pecs more then dips (which are IMO mostly hitting the stretched position of the pecs and the triceps from midrange til top).

But the last gym I worked out before doing "homework", didn't even have a decline bench. What a shame!

Franco
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glenn_001

New Zealand

I use it when i do close grip bench for triceps.

Glenn
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marcrph

Portugal

Bill1;

When I 1st started traing, a decline bench was available, which I used about every 3rd workout. I did not like the vague feeling of the blood going to my head on the decline bench. I now have a Nautilus double chest in my personal gym, which every one loves to use. The best thing about the double chest is it is easy to do negative only with the built-in leg press!

Marc
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bill1

California, USA

marcrph wrote:
Bill1;

When I 1st started traing, a decline bench was available, which I used about every 3rd workout. I did not like the vague feeling of the blood going to my head on the decline bench. I now have a Nautilus double chest in my personal gym, which every one loves to use. The best thing about the double chest is it is easy to do negative only with the built-in leg press!

Marc


That particular machine was designed to mimick a decline bench press as much as possible. In fact it was marketed as a decline bench. You can do HYPER exercise with it as well as negatives with that machine.

Bill
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amg455

NeuroMass wrote:
bill1 wrote:
I have always thought that the decline bench worked the pecs much better than a flat or incline bench press. In the bodybuilding gym I worked at ,in the early 70's, a decline bench was used quite a bit ,by almost everybody. Today you would be hard put to find one in any facility and few advocate it's use. I think that is a real shame because it is really a very good exercise. Is anybody out there using this exercise now or in the past ?

Bill



I think in a way you are correct because when you do presses in a decline position you seem to hit the whole pectoral region because of the position you are performing the exercise. On the otherhand incline presses stressesmore of the upper pecs and middle pecs and delts.

Personally instead of decline presses I regularly do dips which in a way is very similar to decline presses.

PEACE.


Middle Pecs, upper pecs?????WTF?

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marcrph

Portugal

Bill1;

Please describe how to do a proper HYPER set on the Nautilus Decline Press! By the way, if ever there was a better chest machine than the Nautilus double chest, I've never used it.

Marc
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bill1

California, USA

marcrph wrote:
Bill1;

Please describe how to do a proper HYPER set on the Nautilus Decline Press! By the way, if ever there was a better chest machine than the Nautilus double chest, I've never used it.

Marc


All you have to do is select an amount of weight you would use for negative only. Then press it up with your arms while utilizing the leg press on the machine, just enough to make the rep posssible. Continue this until negative failure. You will probably get the first rep or two with little or no assistance with the positive from the leg press.But after that , it is burn , baby , burn. I gaurantee the best pump you have ever had period. Beware it is the nutbuster of all nutbusters. Arnold would't touch it.

Bill
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Acerimmer1

Middle Pecs, upper pecs?????WTF?

http://www.vh.org/...Pectoralis.html

Glad we got that sorted out! lets move on!
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Ryan Sergent

Indiana, USA

Bill'

"Arnold wouldn't touch it" Too funny

Ryan
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NeuroMass

Yeah that's right. Don't tell me that you can effectvely hit the lower pecs with incline presses. Yeah I heard all those arguements about the you cannot isolate one angle of the muscle and all of that and in someways that is true on some muscle group like biceps, triceps and calves etc. but for more complex parts like chest, back . shoulders and I don't think that is so. I mean I've tried CONSOLIDATION training before so I know what I'm taking about. I can actually see the difference especially with delts and back. My opinion is always base not only on theories but on actual personal experience which is undeniable.

PEACE.
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simon-hecubus

Texas, USA

Good point, Neuro. Speaking of consolidation training, I'd like to check out the the upper pec development of all those long-time Ultimate Exercise people who only do the Chest Press for howevermany years.

Scott
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bill1

California, USA

Acerimmer1 wrote:
Middle Pecs, upper pecs?????WTF?

http://www.vh.org/...Pectoralis.html

Glad we got that sorted out! lets move on!


Great site. Very good photo illistration of Franco's pecs.

Bill
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marcrph

Portugal

Bill1;

Thanks!

Marc
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Ciccio

"Congenital ABSENCE of the Manubrial, Sternal, Costal and Abdominal Heads of Pectoralis Major"

So much to "training for separation"...

the other Franco


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marcrph

Portugal

bill1;

I tried the HYPER training on my Nautilus double chest as you described. I had trouble with how much to help with the leg press. It is EXTREMELY intense. I do not know if I'm up to HYPER training.

Marc
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bill1

California, USA

marcrph wrote:
bill1;

I tried the HYPER training on my Nautilus double chest as you described. I had trouble with how much to help with the leg press. It is EXTREMELY intense. I do not know if I'm up to HYPER training.

Marc


It is a bitch , thats for sure.

Bill
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