Incline vs. Flat vs. Decline Bench Weight

[mpetnuch]

I was wondering what is the usual weight spread beteween the inline, flat, and decline bench. i know that you should be able to push more on the flat and decline than incline bench press. But my incline lags so far behind the other two that I was curious if it's common.

I can do multiple sets of 250x4 on the decline, 230x4 on the flat, but I can only do about 185x4 on the incline. Thoughts?

[FueledByYelyah]

Sounds about right.

[DJAuto]

I was wondering what is the usual weight spread beteween the inline, flat, and decline bench. i know that you should be able to push more on the flat and decline than incline bench press. But my incline lags so far behind the other two that I was curious if it's common.

I can do multiple sets of 250x4 on the decline, 230x4 on the flat, but I can only do about 185x4 on the incline. Thoughts?

For most, it's decline > flat > incline due to ROM. It depends heavily upon what your prioritize in your routine though.

[wuskillz]

pretty normal

[chrisboudreaux]

sounds right.

My incline is almost exactly the same as my close grip bench press. For a quick comparison: I can do flat bench 225x7 and incline 185x8

[chad643]

thats how its suppose to be, i do know some people with a stronger incline tho.

heres mine

incline 185x6
flat 225x6
decline 225x8 ( most i tried )

[chrisboudreaux]

thats how its suppose to be, i do know some people with a stronger incline tho.

heres mine

incline 185x6
flat 225x6
decline 225x8 ( most i tried )

No you don't. This means their form is wrong. Most likely they are stopping the barbell before it touches their chest.

[chad643]

No you don't. This means their form is wrong. Most likely they are stopping the barbell before it touches their chest.

ive been lifting long enough to know what a decent lift is, i stand by what i said. oh and btw dont tell me what i know.

[chazzy1864]

If their incline is stronger something w/ their form is off.


He wasn't telling you what you know, he was telling you what you don't know. Subtle difference.

[chad643]

If their incline is stronger something w/ their form is off.


He wasn't telling you what you know, he was telling you what you don't know. Subtle difference.

people lift different on different things, so to them there form is fine. like i said to the other guy and ill say the same to you i stand by what i said lmao.


btw guys not trying to be a dick or anything just saying people have form that works best for them. as long as they see results in what there trying to do thats all that matters. anyways heres my 2 cents

[chazzy1864]

The thing is, the form they are using, is not best for them.

It might be what they're comfortable with and working for them, but it is not good form.

If the form was good, then they would not have an incline bench that out performs their flat bench.

[chad643]

The thing is, the form they are using, is not best for them.

It might be what they're comfortable with and working for them, but it is not good form.

If the form was good, then they would not have an incline bench that out performs their flat bench.

nicely put i see what u mean.

[Birddog6424]

nicely put i see what u mean.

It's simple mechanics. All things being normal (using proper form), a person will flat bench more than they can incline bench.

Just as they will incline bench more than they can overhead press. It's just simpler to push it out above the chest than it is to push it over your head.

A guy flat benching 225, will incline bench 185, and overhead press 155. As an example.

[james562]

It's simple mechanics. All things being normal (using proper form), a person will flat bench more than they can incline bench.

Just as they will incline bench more than they can overhead press. It's just simpler to push it out above the chest than it is to push it over your head.

A guy flat benching 225, will incline bench 185, and overhead press 155. As an example.

In high school I was able to military press the same as my flat bb bench press. I have long arms and wide, strong shoulders though. Lifts involving my shoulders and legs have always been exceptional compared to my bench and etc...

[GeneralSerpant]

In high school I was able to military press the same as my flat bb bench press. I have long arms and wide, strong shoulders though. Lifts involving my shoulders and legs have always been exceptional compared to my bench and etc...

You're the first person in the world I've heard of that has no pectorals.

[Qman87]

My incline is 10 lbs more than my flat which is 10lbs more than my decline. I start with incline so i'm sure it'd be the reverse if i started with decline. My lifts are pretty consistent between angles regardless. You can say my form is wrong but I make sure the bar touches my chest on every lift. Everyone does it a little different

[mpetnuch]

thats how its suppose to be, i do know some people with a stronger incline tho.

heres mine

incline 185x6
flat 225x6
decline 225x8 ( most i tried )

Thanks. Appreciate you posting your stats. Good to know I am not horribly out of balance like I thought.

[GeneralSerpant]

The farther down you're pushing, the bigger of muscles are stabilizing.

I can dip myself a lot more than I can do bench even near my weight.

[JanesLastResort]

People who press more on incline usually have an issue with form. Their form on the incline might be good, but i'm willing to bet they're not doing so well on the flat bench.

[SRT72]

My incline is 10 lbs more than my flat which is 10lbs more than my decline. I start with incline so i'm sure it'd be the reverse if i started with decline. My lifts are pretty consistent between angles regardless. You can say my form is wrong but I make sure the bar touches my chest on every lift. Everyone does it a little different

I would think there is an issue somewhere with your flat bench.

[Qman87]

I would think there is an issue somewhere with your flat bench.

I'll have someone look at it again.

[chazzy1864]

I'll have someone look at it again.

I would suggest youtubeing "diesel crew bench press".

[Qman87]

I would suggest youtubeing "diesel crew bench press".

I've definitely used youtube to make sure. I separated my shoulder pretty badly a couple years ago. Might have something to do with it. Or my form really could be that off. I refuse to accept that though haha

[PinkDumbells]

No you don't. This means their form is wrong. Most likely they are stopping the barbell before it touches their chest.

Not necessarily true.

If their incline is stronger something w/ their form is off.

Speaking in absolutes is fun and all but that's not always the case. I've trained with a professional strongman and his incline was ever so slightly above his flat bench. This is because of his sport he rarely trained bench and almost exclusively worked on his overhead. His shoulder strength dominated his pec strength. I bet there are cases of oly lifters with similar issues.

I do agree though that for the vast majority of people if their incline is greater than their flat bench that it's probably a form issue.

[basejester]

In high school I was able to military press the same as my flat bb bench press. I have long arms and wide, strong shoulders though. Lifts involving my shoulders and legs have always been exceptional compared to my bench and etc...

If your military press involves a lot of legs, it's really a push press.

[TigerStealth]

personally I am strongest on flat bench because I tend to do flat benching w/ more of a powerlifting form (using my legs for leg drive, a slight arch, etc). there is no leg drive for a decline bench. for people who lift with pure bodybuilidng form usually they are strongest on decline because its the shortest ROM

[Sdumper]

In general it sounds like flat should lag behind decline by what 10 to 15 pounds?