Question 1

Is decline bench press worth it, or should I just stick with flat?

Accepted Answer

Decline bench is worth keeping in the rotation, especially as the second upper-body day. The decline angle:
Hits the lower-chest fibers that flat bench under-trains — useful for building a fuller chest shape
Reduces shoulder strain because the angle keeps your delts out of the prime mover role
Often allows heavier loads than flat bench since the range of motion is shorter

If your gym doesn't have a decline bench, swap for dips (parallel bars, bodyweight or weighted) — they hit similar lower-chest fibers and add triceps stimulus.

Question 2

What are face pulls good for? They look weird.

Accepted Answer

Face pulls train the rear delts and external rotators — the small stabilizing muscles behind your shoulders that bench press and pressing movements neglect. Without them, you develop front-loaded shoulder imbalances that lead to poor posture and rotator-cuff issues.

Setup: cable at upper-chest height, rope attachment, pull the rope toward your face with elbows high and wide. Squeeze for a second at the back, then release with control.

Keep the weight light — typically 20–40 lb (9–18 kg). If you're swinging the weight or your front delts take over, you've gone too heavy. Face pulls are corrective work, not max-strength work.

Question 3

How is this upper-body day different from Day 1 upper body?

Accepted Answer

Both upper-body sessions hit chest, shoulders, and back, but with different exercise variations and focus:
Day 1: incline bench, cable crossover, seated dumbbell press, lat pull-down. Emphasizes upper chest and vertical pull.
Day 3 (this session): decline bench, Arnold press, bent-over row, face pull. Emphasizes lower chest, shoulder rotation, horizontal pull, and rear delts.

Running two upper-body sessions a week with rotated emphasis distributes stimulus across the full upper body. Skipping either day creates an imbalance: Day 1 alone misses lower chest and rear delts; Day 3 alone misses upper chest and lats.

Day 3 - Upper Body Strength

Decline Bench Press
4 × 10

Arnold Press
3 × 12

Bent-Over Row
4 × 10

Face Pull
3 × 15

FAQ

Plans with this Workout

Day 3 - Upper Body Strength

Decline Bench Press
4 × 10

Arnold Press
3 × 12

Bent-Over Row
4 × 10

Face Pull
3 × 15

FAQ

Plans with this Workout

Decline Bench Press4 × 10

Arnold Press3 × 12

Bent-Over Row4 × 10

Face Pull3 × 15

FAQ

Plans with this Workout

Decline Bench Press4 × 10

Arnold Press3 × 12

Bent-Over Row4 × 10

Face Pull3 × 15

FAQ

Plans with this Workout

Decline Bench Press
4 × 10

Arnold Press
3 × 12

Bent-Over Row
4 × 10

Face Pull
3 × 15

Decline Bench Press
4 × 10

Arnold Press
3 × 12

Bent-Over Row
4 × 10

Face Pull
3 × 15