weights for decline vs flat vs incline bench

[endpoint]

how do your weights vary with these three movements.


for me: Hardest: Decline,
moderate: flat
easiest: Incline

a guy at school said he can decline 20 odd KGs more than he could flat bench......but i am the opposite.

 

[The Shadow]

Yeah - I find that's atypical.


Incline - 315 for 5
Flat - 315 for 10
Decline 315 for 12


I bet you have huge shoulders and tris compared to the chest.

 

[solidj55]

I just use dumbells now but when I used barbell it was like this.

Flat-275x12
Incline-275x5
Decline-SUCKS LOL Im very short so I cant hardley hold on with my legs to even do these.

 

[benchmonster]

All raw numbers. Have not done them in a while, but about 340 or so on incline, around 380 or 390 flat, and 410 to 420 decline.

Most people if they work them often will decline more than the other two because of a decreased stroke. I can push more weight 10 inches than 14 inches for example.

B.

 

[gymtime]

how do your weights vary with these three movements.


for me: Hardest: Decline,
moderate: flat
easiest: Incline

a guy at school said he can decline 20 odd KGs more than he could flat bench......but i am the opposite.

What's up EP???

I didn't start doing declines until I'd been lifting a couple years. Once I did, the wieght shot up. I was out lifting my flat bench by 50lbs or more, no idea why. But there have also times when my incline outshined everything else. Depends on what I'm currently emphasizing. Right now, easiest to hardest, it's incline, decline, flat.

 

[Greek Freak]

I never focused on declines other than decline flys cause I never really felt like I got much out of them. I am not too short(5'8 with pretty long arms) but I dont like the motion all that much. I dont even do flat BB press but I did for a couple weeks a while ago and put up 365 raw, I do my inclines after DB flats normally but I tried them first last week and did 275x5 and got a 6th with a little help. Theoretically you should be strongest decline then get weaker as the bench raises but it also depends on how much you do each movement and when in your workout you do them. If I were you I would say to try moving your flat bench to the begining of the routine or if your not already training shoulders with chest start doing that so that you dont build too much shoulder strength since you seem to already have a lot if your incline is your strongest exercise.

 

[endpoint]

Yeah - I find that's atypical.


Incline - 315 for 5
Flat - 315 for 10
Decline 315 for 12


I bet you have huge shoulders and tris compared to the chest.

yeah pretty much spot on cornholio, when i first started lifting i did a bit of olympic stuff. my overhead strength was shit. so i hammered it for months. i have only been bench pressing for a little while...i have a long way to go.

Physically my chest looks a lot bigger.......but its not that strong.
and yep, i bench with my triceps as well

 

[b fold the truth]

Over the past few months...my flat has dropped but my incline and my overhead has increased greatly. Haven't done declines in a good while.

My incline and my flat are about 50-75lb different...flat being higher.

My incline is about 85% of my flat bench press.

B True