At 200lbs, I can flat bench 315 about 2-4x.
I tried incline today, ended at 8 reps of 225, and stopped there, although that felt pretty heavy to me, and i doubt i could go up much higher.
is this normal? having this big a gap in lifting numbers? or am i just being a pussy when it comes to incline and should just go heavier.
how close should my incline and flat bench numbers be?
Well maybe you should try doing 2-4 reps on incline and compare that to your 2-4 reps on flat…
What do you flat bench for 8 reps. I flat bench around 15% more than incline.
I don’t know what normal is, but i am convinced that most people do their incline at too extreme of an incline thus recruiting the front delts too much. If that’s the case then the amount of weight for inclines will drop off a lot.
[quote]Tiribulus wrote:
I don’t know what normal is, but i am convinced that most people do their incline at too extreme of an incline thus recruiting the front delts too much. If that’s the case then the amount of weight for inclines will drop off a lot.[/quote]
Agree with that. I always use a low incline if it’s an adjustable bench to keep the emphasis more on the pecs then the delts.
OP that is a wide gap. I can hit 315 for only one rep on bench and can bang out 10 solid reps with 225 on incline. But, with bench there’s usually some discrepancy somewhere when one gets to heavy weight. For me flat gives me problems. I can nail 12 solid good form reps with 250 which in a one rep max chart would give me a 320 to 330 estimated one rep max, but then struggle to put 315 up consistently. However, I have pretty strong shoulders and low incline or incline is a good fit for me. I have put up 280 for two on that lift. It can be frustrating.
D
[quote]Tiribulus wrote:
I don’t know what normal is, but i am convinced that most people do their incline at too extreme of an incline thus recruiting the front delts too much. If that’s the case then the amount of weight for inclines will drop off a lot.[/quote]
what do you think is the best incline angle trib?
everyone is different. to me it seems normal. if you tried for 2-4 reps im sure you’d get around 260 which seems fine
my gaps even bigger, i can bench 315x2 but my incline is like 225x5, maybe it’s at a high angle
[quote]Tiribulus wrote:
I don’t know what normal is, but i am convinced that most people do their incline at too extreme of an incline thus recruiting the front delts too much. If that’s the case then the amount of weight for inclines will drop off a lot.[/quote]
Agreed, all of the incline benches at my gym seem to have very upright angles. Unfortunately they are not adjustable so I just deal with it.
I think most Incline Bench Stations are set at an incline lower than 45%. Whenever I do Incline work in a Power Rack, I always do it lower than %45 or on the easiest incline the bench will allow that’s above Flat.
That doesn’t sound like too big of a gap between flat and incline.
I trained with one guy yesterday whose completely acclimated to only doing Flat Bench Press. At 150lbs soaking wet his max is 295. He’s not very outstanding at anything else (10 Chin-ups, 215lb Leg Press, 75lb Curl). He could only do 155 on the Incline for 2 reps.
The best Incline I’ve seen in person was done by a guy who travels the country bending frying pans with his hands. His Flat Bench was 585 for a triple and his Incline Bench
Max was 495.
I think your Incline Bench should be less than your Close-Grip Bench by a tiny margin or about the same. I think the Power Clean and the Incline Bench are usually pretty close in most balanced lifters.
[quote]ZYL281 wrote:
Tiribulus wrote:
I don’t know what normal is, but i am convinced that most people do their incline at too extreme of an incline thus recruiting the front delts too much. If that’s the case then the amount of weight for inclines will drop off a lot.
what do you think is the best incline angle trib?[/quote]
Gimme a little while
This is the bench I usually press on. In the first incline adjustment over flat it’s too high. I put a piece of 2x4 in the flat catch to push it up to a subtler incline which makes all the difference for me.
I think an incline angle of 30 degrees is supposed to be good, lower is better if your aim is pecs.
[quote]Tex Ag wrote:
I think an incline angle of 30 degrees is supposed to be good, lower is better if your aim is pecs. [/quote]
I should get out the torpedo level and see the difference just for the hell of it.
