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...
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03-23-2008, 01:04 AM #1
- Join Date: Jan 2008
- Location: Los Angeles, California, United States
- Age: 47
- Posts: 10
- Rep Power: 0
Benching more in Decline than Regular Normal?
Last edited by mrmahdi; 03-23-2008 at 01:20 AM.
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03-23-2008, 01:12 AM #2
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03-23-2008, 01:21 AM #3
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03-23-2008, 01:22 AM #4
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03-23-2008, 01:35 AM #5
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03-23-2008, 01:59 AM #6
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03-23-2008, 02:07 AM #7
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03-23-2008, 08:04 AM #8
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03-23-2008, 08:49 AM #9
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03-23-2008, 09:08 AM #10
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03-23-2008, 09:18 AM #11
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03-23-2008, 12:38 PM #12
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03-23-2008, 01:39 PM #13
- Join Date: Mar 2005
- Location: Mississauga, Ontario, Canada
- Posts: 2,049
- Rep Power: 452
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.
"Shut up and lift!"
"Eat big to get big."
"Deadlift and grow."
'Train, Eat, Sleep."
"Knowledge is power."
"What does not kill you, will make you stronger."
Ergo sum fortissimus.
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03-23-2008, 02:42 PM #14
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03-23-2008, 02:51 PM #15
- Join Date: May 2007
- Location: Texas, United States
- Age: 35
- Posts: 424
- Rep Power: 213
^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."Remember, if you are traning hard, he may be training twice as hard. You just gotta keep coming back stronger."
I rep back.
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03-23-2008, 05:49 PM #16
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03-23-2008, 06:00 PM #17
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03-23-2008, 06:55 PM #18
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03-23-2008, 08:18 PM #19
- Join Date: Jan 2008
- Location: Los Angeles, California, United States
- Age: 47
- Posts: 10
- Rep Power: 0
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.
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03-23-2008, 09:35 PM #20
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03-23-2008, 09:47 PM #21
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03-24-2008, 03:55 PM #22
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