Benching more in Decline than Regular Normal?

[mrmahdi]

Greetings,

I have wondered if it's normal to bench more in terms of weight in the decline bench press as opposed to the regular bench press. I've been working out for over 3 months now, making impressive gains like 10 pounds of lean muscle mass and strength gains, but my bench press seems to be the slowest gainer.

Today I am in the decline, easily benching 225 for nearly 8 reps for the last set. Then I went to the regular bench press and struggled with 225. I am perplexed and can anyone tell me how can I increase strength gains in the bench.

Thanks in advance...

[bee su]

yes its normal for ppl to decline more then flat benching.

[mrmahdi]

Originally Posted by bee su

yes its normal for ppl to decline more then flat benching.

You know the reason why? I thought it would be the other way around.

[tomahn]

Shorter ROM (Range of Motion).

[tropo]

The decline position improves the leverage. If you look at people who bench heavy, they arch their spine in a effort to get as far into the decline postion as possible. It's also the reason why people lift their buts off the bench to press heavy weights when they're near failure.

[mybody001]

usually it goes declines, flat, incline, no worries.

[Bokito]

decline u can take mor weight cause the rom is shorter

[gotallanswers]

Originally Posted by mybody001

usually it goes declines, flat, incline, no worries.

true

[scrawny2studly]

Yep. Decline is easier. I can bench 245 on the flat and 275 on the decline. Shorter ROM, better arm support.

[MASSter]

Originally Posted by mybody001

usually it goes declines, flat, incline, no worries.

And IMO it should go in reverse as far as which ones you focus on for your training.

[TJ2000]

Yeah with a spotter I can rep with 180-185lbs on decline but on flat or incline I can't I hate it

[Dark_MadMax]

Can rep my 1 rm flat max on decline. It is that much easier. I pretty much ditched decline now since it seems not helping anything but lockout

[Juggernaut33]

Lifting more on decline in comparison to flat and incline is normal. I knew one dude doing 365 lbs. on decline but 315 on incline. Shorter ROM, less shoulder involvment and more chest recruitment makes it easier.

[Cgb6810]

Originally Posted by mrmahdi

Greetings,

I have wondered if it's normal to bench more in terms of weight in the decline bench press as opposed to the regular bench press. I've been working out for over 3 months now, making impressive gains like 10 pounds of lean muscle mass and strength gains, but my bench press seems to be the slowest gainer.

Today I am in the decline, easily benching 225 for nearly 8 reps for the last set. Then I went to the regular bench press and struggled with 225. I am perplexed and can anyone tell me how can I increase strength gains in the bench.

Thanks in advance...

Its common for people to decline more. But remember you started with decline first when you were fresh. Next workout hit your flat bench first and then decline and then compare numbers.

[kevolution]

^took the words right out of my mouth.

The order of your benching actually plays a big factor in how much you'll do! I usually do flat, then incline, then decline.. so my decline ends up being weaker or close to equal my flat.

[mrmahdi]

Originally Posted by Cgb6810

Its common for people to decline more. But remember you started with decline first when you were fresh. Next workout hit your flat bench first and then decline and then compare numbers.

Thanks everyone for their advice. I will try to hit flat first next time around. I usually do and I can do 225 for nearly 6 reps but it's clear that when I did the decline first, I already drained some of my power and that made the flat much harder.

[backer]

Dec uses more of the larger chest muscles and is less dependant on the smaller shoulder muscles.The more upright the more dhoulder all the way to military opress

[gregory.usmc]

Yeah it normal, in terms of weight it goes decline flat incline so i normaly start with incline then flat and decline that way i get the most weight for each that i possably can. It helps recruit all the muscle fibers i possably can.

[mrmahdi]

Originally Posted by gregory.usmc

Yeah it normal, in terms of weight it goes decline flat incline so i normaly start with incline then flat and decline that way i get the most weight for each that i possably can. It helps recruit all the muscle fibers i possably can.

I've thought of doing that just because I wanted to work on the weakest form of benching which is the incline and work my way to flat and finally decline. My main concern is what would be the best way to INCREASE my strength in the bench press, mainly focusing of course on the flat. If I change the order of the types of bench presses, will I have a better chance in increasing strength?

In the past 3 months, I've made impressive gains in strength and size. The weakest part have been my chest and triceps. I am trying to figure out why because I train them hard as other body parts, sometimes even harder with plenty of rest afterwards so I won't overtrain.

[meerkat3.14]

Originally Posted by mrmahdi

Thanks everyone for their advice. I will try to hit flat first next time around. I usually do and I can do 225 for nearly 6 reps but it's clear that when I did the decline first, I already drained some of my power and that made the flat much harder.

I wouldn't waste my time with dec bench if I were you. Could be a preference thing, but that's my view. I'd keep bench to inc, possibly flat, dec bench you immitate with dips, which you can probably also use more weight with.

[meerkat3.14]

Originally Posted by backer

Dec uses more of the larger chest muscles and is less dependant on the smaller shoulder muscles.The more upright the more dhoulder all the way to military opress

I'm not sure if I agree with that. (the bit about decline using more chest). Why do you say that? There are facts pushed around about decline bringing a greater amount of growth stimulation, but the reason was bcz few ppl do decline, it was a new adaptation stimulus. IMO the reason is shorter rom.

[therorschach]

Originally Posted by TJ2000

Yeah with a spotter I can rep with 180-185lbs on decline but on flat or incline I can't I hate it

In before TJ20....


DAMN!