24/7 Customer Service 1-866-236-8417 Need Help? 1-866-236-8417

Reply
Results 1 to 11 of 11
  1. #1
    Master of The Universe laneanders's Avatar
    Join Date: May 2009
    Location: Tennessee, United States
    Stats: 5'9", 225 lbs
    Posts: 3,178
    Rep Power: 6896
    laneanders has reached the pinnacle! Best possible rank! (+1000000) laneanders has reached the pinnacle! Best possible rank! (+1000000) laneanders has reached the pinnacle! Best possible rank! (+1000000) laneanders has reached the pinnacle! Best possible rank! (+1000000) laneanders has reached the pinnacle! Best possible rank! (+1000000) laneanders has reached the pinnacle! Best possible rank! (+1000000) laneanders has reached the pinnacle! Best possible rank! (+1000000) laneanders has reached the pinnacle! Best possible rank! (+1000000) laneanders has reached the pinnacle! Best possible rank! (+1000000) laneanders has reached the pinnacle! Best possible rank! (+1000000) laneanders has reached the pinnacle! Best possible rank! (+1000000)
    Visit laneanders's BodySpace
    laneanders is offline

    Difference in Incline, Decline, and Flat Bench Weights

    So my question I guess is basically this. Is there a certain % range of weight you should be doing on an incline in comparison to a flat and decline bench? I ask because I 1 rep max 370 on the flat bench, whereas I've never 1 rep maxed incline or decline, but I can tell from the amount of weight and reps I do on them that my 1 rep max for decline is closer to 390. While my 1 rep max for incline would be closer to 275...

    So to try and fix this I've started for the last two weeks anyway concentrating on attempting to minimize this huge gap between incline and my flat/decline weight capabilities. I've pretty much always concentrated on doing flats or declines, but with a 100 pound difference between incline and decline I feel like I should give it more attention.

    Is this something normal? The large gap in weight difference between the three exercises. Or is this because I've always done flat/decline primarily while doing inclines towards the end of a workout after I had already burned through most of my strength?
    Reply With Quote

  2. #2
    Registered User PinkDumbells's Avatar
    Join Date: Jan 2011
    Posts: 473
    Rep Power: 365
    PinkDumbells has a reputation beyond repute. Second best rank possible! (+100000) PinkDumbells has a reputation beyond repute. Second best rank possible! (+100000) PinkDumbells has a reputation beyond repute. Second best rank possible! (+100000) PinkDumbells has a reputation beyond repute. Second best rank possible! (+100000) PinkDumbells has a reputation beyond repute. Second best rank possible! (+100000) PinkDumbells has a reputation beyond repute. Second best rank possible! (+100000) PinkDumbells has a reputation beyond repute. Second best rank possible! (+100000) PinkDumbells has a reputation beyond repute. Second best rank possible! (+100000) PinkDumbells has a reputation beyond repute. Second best rank possible! (+100000) PinkDumbells has a reputation beyond repute. Second best rank possible! (+100000) PinkDumbells has a reputation beyond repute. Second best rank possible! (+100000)
    Visit PinkDumbells's BodySpace
    PinkDumbells is offline
    Originally Posted by laneanders View Post
    Is there a certain % range of weight you should be doing on an incline in comparison to a flat and decline bench?
    No.
    Reply With Quote

  3. #3
    Registered User JMadden's Avatar
    Join Date: Mar 2007
    Location: Pennsylvania, United States
    Age: 50
    Stats: 6'2", 215 lbs
    Posts: 431
    BodyPoints: 182
    Rep Power: 2414
    JMadden has reached the pinnacle! Best possible rank! (+1000000) JMadden has reached the pinnacle! Best possible rank! (+1000000) JMadden has reached the pinnacle! Best possible rank! (+1000000) JMadden has reached the pinnacle! Best possible rank! (+1000000) JMadden has reached the pinnacle! Best possible rank! (+1000000) JMadden has reached the pinnacle! Best possible rank! (+1000000) JMadden has reached the pinnacle! Best possible rank! (+1000000) JMadden has reached the pinnacle! Best possible rank! (+1000000) JMadden has reached the pinnacle! Best possible rank! (+1000000) JMadden has reached the pinnacle! Best possible rank! (+1000000) JMadden has reached the pinnacle! Best possible rank! (+1000000)
    Visit JMadden's BodySpace
    JMadden is offline
    Originally Posted by laneanders View Post
    So my question I guess is basically this. Is there a certain % range of weight you should be doing on an incline in comparison to a flat and decline bench? I ask because I 1 rep max 370 on the flat bench, whereas I've never 1 rep maxed incline or decline, but I can tell from the amount of weight and reps I do on them that my 1 rep max for decline is closer to 390. While my 1 rep max for incline would be closer to 275...

    So to try and fix this I've started for the last two weeks anyway concentrating on attempting to minimize this huge gap between incline and my flat/decline weight capabilities. I've pretty much always concentrated on doing flats or declines, but with a 100 pound difference between incline and decline I feel like I should give it more attention.

    Is this something normal? The large gap in weight difference between the three exercises. Or is this because I've always done flat/decline primarily while doing inclines towards the end of a workout after I had already burned through most of my strength?
    Weight gaps like those are normal...you are just increasing the magnitude of the difference by putting inclines last in your workout. There is no law that states that you have to do all 3 in the same workout - its actually a good thing to prioritize inclines in alternating workouts...
    Reply With Quote

  4. #4
    Registered User chrisboudreaux's Avatar
    Join Date: May 2009
    Location: Florida, United States
    Age: 95
    Stats: 5'9", 193 lbs
    Posts: 2,123
    Rep Power: 811
    chrisboudreaux has a reputation beyond repute. Second best rank possible! (+100000) chrisboudreaux has a reputation beyond repute. Second best rank possible! (+100000) chrisboudreaux has a reputation beyond repute. Second best rank possible! (+100000) chrisboudreaux has a reputation beyond repute. Second best rank possible! (+100000) chrisboudreaux has a reputation beyond repute. Second best rank possible! (+100000) chrisboudreaux has a reputation beyond repute. Second best rank possible! (+100000) chrisboudreaux has a reputation beyond repute. Second best rank possible! (+100000) chrisboudreaux has a reputation beyond repute. Second best rank possible! (+100000) chrisboudreaux has a reputation beyond repute. Second best rank possible! (+100000) chrisboudreaux has a reputation beyond repute. Second best rank possible! (+100000) chrisboudreaux has a reputation beyond repute. Second best rank possible! (+100000)
    Visit chrisboudreaux's BodySpace
    chrisboudreaux is offline
    I think most people struggle with incline presses (provided they even do a consistent form with the others). So it's normal. If you start prioritizing it, I wouldn't be shocked to hear it increase to 315 in a short period, if not more.

    Reference: I can flat bench 250
    I can incline bench 215

    Edit: I should also note that I use a significant arch on flat AND incline so this might be why my incline is a lot closer than others might be.
    Reply With Quote

  5. #5
    Strength Enthusiast Retardo-pex's Avatar
    Join Date: Nov 2001
    Location: Boston, Massachusettes
    Stats: 5'9", 199 lbs
    Posts: 7,302
    BodyPoints: 3888
    Rep Power: 7976
    Retardo-pex has reached the pinnacle! Best possible rank! (+1000000) Retardo-pex has reached the pinnacle! Best possible rank! (+1000000) Retardo-pex has reached the pinnacle! Best possible rank! (+1000000) Retardo-pex has reached the pinnacle! Best possible rank! (+1000000) Retardo-pex has reached the pinnacle! Best possible rank! (+1000000) Retardo-pex has reached the pinnacle! Best possible rank! (+1000000) Retardo-pex has reached the pinnacle! Best possible rank! (+1000000) Retardo-pex has reached the pinnacle! Best possible rank! (+1000000) Retardo-pex has reached the pinnacle! Best possible rank! (+1000000) Retardo-pex has reached the pinnacle! Best possible rank! (+1000000) Retardo-pex has reached the pinnacle! Best possible rank! (+1000000)
    Visit Retardo-pex's BodySpace
    Retardo-pex is offline
    Originally Posted by laneanders View Post
    So my question I guess is basically this. Is there a certain % range of weight you should be doing on an incline in comparison to a flat and decline bench? I ask because I 1 rep max 370 on the flat bench, whereas I've never 1 rep maxed incline or decline, but I can tell from the amount of weight and reps I do on them that my 1 rep max for decline is closer to 390. While my 1 rep max for incline would be closer to 275...

    So to try and fix this I've started for the last two weeks anyway concentrating on attempting to minimize this huge gap between incline and my flat/decline weight capabilities. I've pretty much always concentrated on doing flats or declines, but with a 100 pound difference between incline and decline I feel like I should give it more attention.

    Is this something normal? The large gap in weight difference between the three exercises. Or is this because I've always done flat/decline primarily while doing inclines towards the end of a workout after I had already burned through most of my strength?
    Short answer no, there is no standard %. Really if all you ever did was bench press and you oculd do 400, the first time you incline you might only be able to handle 225. Its similar, but different enough that you will have to learn the movement.

    Personally my incline and close grip bench were always pretty close and both were about 30-50 lbs below my flat bench.
    Current Bests (raw/singleply)

    Squat- 435 / 512.5
    Bench- 280 / 308.5
    Deadlift- 495/ 534

    Goals:

    - Squat 500, Bench 325, Deadlift 550 raw at 181-220.

    - Give the recreational bodybuilder thing a solid effort.
    Reply With Quote

  6. #6
    Registered User chrisboudreaux's Avatar
    Join Date: May 2009
    Location: Florida, United States
    Age: 95
    Stats: 5'9", 193 lbs
    Posts: 2,123
    Rep Power: 811
    chrisboudreaux has a reputation beyond repute. Second best rank possible! (+100000) chrisboudreaux has a reputation beyond repute. Second best rank possible! (+100000) chrisboudreaux has a reputation beyond repute. Second best rank possible! (+100000) chrisboudreaux has a reputation beyond repute. Second best rank possible! (+100000) chrisboudreaux has a reputation beyond repute. Second best rank possible! (+100000) chrisboudreaux has a reputation beyond repute. Second best rank possible! (+100000) chrisboudreaux has a reputation beyond repute. Second best rank possible! (+100000) chrisboudreaux has a reputation beyond repute. Second best rank possible! (+100000) chrisboudreaux has a reputation beyond repute. Second best rank possible! (+100000) chrisboudreaux has a reputation beyond repute. Second best rank possible! (+100000) chrisboudreaux has a reputation beyond repute. Second best rank possible! (+100000)
    Visit chrisboudreaux's BodySpace
    chrisboudreaux is offline
    Originally Posted by Retardo-pex View Post

    Personally my incline and close grip bench were always pretty close and both were about 30-50 lbs below my flat bench.
    I concur
    Reply With Quote

  7. #7
    Master of The Universe laneanders's Avatar
    Join Date: May 2009
    Location: Tennessee, United States
    Stats: 5'9", 225 lbs
    Posts: 3,178
    Rep Power: 6896
    laneanders has reached the pinnacle! Best possible rank! (+1000000) laneanders has reached the pinnacle! Best possible rank! (+1000000) laneanders has reached the pinnacle! Best possible rank! (+1000000) laneanders has reached the pinnacle! Best possible rank! (+1000000) laneanders has reached the pinnacle! Best possible rank! (+1000000) laneanders has reached the pinnacle! Best possible rank! (+1000000) laneanders has reached the pinnacle! Best possible rank! (+1000000) laneanders has reached the pinnacle! Best possible rank! (+1000000) laneanders has reached the pinnacle! Best possible rank! (+1000000) laneanders has reached the pinnacle! Best possible rank! (+1000000) laneanders has reached the pinnacle! Best possible rank! (+1000000)
    Visit laneanders's BodySpace
    laneanders is offline
    Appreciate the feedback everyone. I have always done inclines, I usually rotate DB and BB inclines week to week. This is probably only an issue because I always start my chest day with the flat bench, and work my way around to inclines after usually doing at least 2 or 3 other chest exercises. So the muscles on incline are significantly fatigued which have probably led to smaller strength gains.

    I will just start rotating my incline position in the depth chart to help minimize the difference. I just didn't want to wind up doing double on flat what I did on incline, that would make me sad.

    Another question I would have is will increased strength on the incline bench translate to further increases in flat bench strength, or are the two mutually exclusive?
    Reply With Quote

  8. #8
    finally back at it DaBurg3r's Avatar
    Join Date: Jun 2008
    Age: 31
    Stats: 5'8", 207 lbs
    Posts: 4,828
    Rep Power: 2799
    DaBurg3r has reached the pinnacle! Best possible rank! (+1000000) DaBurg3r has reached the pinnacle! Best possible rank! (+1000000) DaBurg3r has reached the pinnacle! Best possible rank! (+1000000) DaBurg3r has reached the pinnacle! Best possible rank! (+1000000) DaBurg3r has reached the pinnacle! Best possible rank! (+1000000) DaBurg3r has reached the pinnacle! Best possible rank! (+1000000) DaBurg3r has reached the pinnacle! Best possible rank! (+1000000) DaBurg3r has reached the pinnacle! Best possible rank! (+1000000) DaBurg3r has reached the pinnacle! Best possible rank! (+1000000) DaBurg3r has reached the pinnacle! Best possible rank! (+1000000) DaBurg3r has reached the pinnacle! Best possible rank! (+1000000)
    Visit DaBurg3r's BodySpace
    DaBurg3r is offline
    Originally Posted by laneanders View Post
    Appreciate the feedback everyone. I have always done inclines, I usually rotate DB and BB inclines week to week. This is probably only an issue because I always start my chest day with the flat bench, and work my way around to inclines after usually doing at least 2 or 3 other chest exercises. So the muscles on incline are significantly fatigued which have probably led to smaller strength gains.

    I will just start rotating my incline position in the depth chart to help minimize the difference. I just didn't want to wind up doing double on flat what I did on incline, that would make me sad.

    Another question I would have is will increased strength on the incline bench translate to further increases in flat bench strength, or are the two mutually exclusive?
    Gains on incline will translate to improvement on the flat bench because incline is going to build your anterior deltoids up significantly along with the upper pectoral muscles.

    This means that on flat bench, when your at the bottom of the range of motion your shoulders are going to be that much stronger to be able to initiate the concentric (contraction) phase of the bench press.
    Tie your shoes = ready for anything

    Too Tough To Die
    Reply With Quote

  9. #9
    Master of The Universe laneanders's Avatar
    Join Date: May 2009
    Location: Tennessee, United States
    Stats: 5'9", 225 lbs
    Posts: 3,178
    Rep Power: 6896
    laneanders has reached the pinnacle! Best possible rank! (+1000000) laneanders has reached the pinnacle! Best possible rank! (+1000000) laneanders has reached the pinnacle! Best possible rank! (+1000000) laneanders has reached the pinnacle! Best possible rank! (+1000000) laneanders has reached the pinnacle! Best possible rank! (+1000000) laneanders has reached the pinnacle! Best possible rank! (+1000000) laneanders has reached the pinnacle! Best possible rank! (+1000000) laneanders has reached the pinnacle! Best possible rank! (+1000000) laneanders has reached the pinnacle! Best possible rank! (+1000000) laneanders has reached the pinnacle! Best possible rank! (+1000000) laneanders has reached the pinnacle! Best possible rank! (+1000000)
    Visit laneanders's BodySpace
    laneanders is offline
    Originally Posted by DaBurg3r View Post
    Gains on incline will translate to improvement on the flat bench because incline is going to build your anterior deltoids up significantly along with the upper pectoral muscles.

    This means that on flat bench, when your at the bottom of the range of motion your shoulders are going to be that much stronger to be able to initiate the concentric (contraction) phase of the bench press.
    Awesome man, thanks. That's what I thought, thanks for confirming.
    Reply With Quote

  10. #10
    Registered User GeneralSerpant's Avatar
    Join Date: Feb 2011
    Location: United States
    Age: 29
    Stats: 5'11", 209 lbs
    Posts: 12,938
    Rep Power: 27007
    GeneralSerpant has reached the pinnacle! Best possible rank! (+1000000) GeneralSerpant has reached the pinnacle! Best possible rank! (+1000000) GeneralSerpant has reached the pinnacle! Best possible rank! (+1000000) GeneralSerpant has reached the pinnacle! Best possible rank! (+1000000) GeneralSerpant has reached the pinnacle! Best possible rank! (+1000000) GeneralSerpant has reached the pinnacle! Best possible rank! (+1000000) GeneralSerpant has reached the pinnacle! Best possible rank! (+1000000) GeneralSerpant has reached the pinnacle! Best possible rank! (+1000000) GeneralSerpant has reached the pinnacle! Best possible rank! (+1000000) GeneralSerpant has reached the pinnacle! Best possible rank! (+1000000) GeneralSerpant has reached the pinnacle! Best possible rank! (+1000000)
    Visit GeneralSerpant's BodySpace
    GeneralSerpant is offline
    Originally Posted by laneanders View Post
    Awesome man, thanks. That's what I thought, thanks for confirming.
    Are you planning to keep your full progress with your bench?
    Les crevettes ont été cuite quand le téléphone a sonné.
    Reply With Quote

  11. #11
    Master of The Universe laneanders's Avatar
    Join Date: May 2009
    Location: Tennessee, United States
    Stats: 5'9", 225 lbs
    Posts: 3,178
    Rep Power: 6896
    laneanders has reached the pinnacle! Best possible rank! (+1000000) laneanders has reached the pinnacle! Best possible rank! (+1000000) laneanders has reached the pinnacle! Best possible rank! (+1000000) laneanders has reached the pinnacle! Best possible rank! (+1000000) laneanders has reached the pinnacle! Best possible rank! (+1000000) laneanders has reached the pinnacle! Best possible rank! (+1000000) laneanders has reached the pinnacle! Best possible rank! (+1000000) laneanders has reached the pinnacle! Best possible rank! (+1000000) laneanders has reached the pinnacle! Best possible rank! (+1000000) laneanders has reached the pinnacle! Best possible rank! (+1000000) laneanders has reached the pinnacle! Best possible rank! (+1000000)
    Visit laneanders's BodySpace
    laneanders is offline
    Originally Posted by GeneralSerpant View Post
    Are you planning to keep your full progress with your bench?
    Just going to shoot for 400 on the flat bench at the moment. That's my overall goal, but it's not time sensitive. So I don't mind taking a few extra weeks to make my other muscles stronger. Should only help me in the long run.
    Reply With Quote

Reply

Similar Threads

  1. Incline, Decline, and Flat bench.
    By EStatting in forum Teen Bodybuilding
    Replies: 22
    Last Post: 07-19-2010, 11:57 AM
  2. Incline, Decline and Flat Bench Press differences?
    By musclemage in forum Exercises
    Replies: 21
    Last Post: 08-28-2009, 04:50 PM
  3. Post your incline db and flat bench
    By Gibblets in forum Exercises
    Replies: 9
    Last Post: 01-03-2006, 12:45 PM
  4. Incline BB and Flat bench DB
    By The_New_Me in forum Exercises
    Replies: 7
    Last Post: 01-04-2005, 06:11 PM
  5. Incline, Decline and normal bench presses?
    By Bizarre in forum Teen Bodybuilding
    Replies: 37
    Last Post: 08-26-2002, 09:26 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts