Decline Bench/Flat Bench

Bigger Stronger Leaner Powerlifting & Strength Sports
1

I NEVER do decline I sometimes do incline its nine times out of 10 flat bench the thing is last time I did decline my bench was 230 and I could do 205x5 flat bench,
but my decline was only 195x4 mind you decline wasnt the first thing I did that day but still.

My max ATM is 285 today I did decline and got 230x3x2

I know decline takes your shoulders out of it and I know I use alot of shoulders when I bench.

Do you guys think this is a strength imbalance?

My brother benches 340 flat and can get 300x3 but on decline he can do
300x5 and 315x3

would this be a good thing to work on and bring up? If I wanted to raise my flat bench?

Pretty stupid question but I havent seen many flat bench assistance excercises being decline bench

This question has bugged me for quite some time because last time I did decline my bench went from 205x5 to 205x9 in a week or so, however decline wasnt the only thing I did that day and right after wards thanksgiveing came around and I ate like I was going to the chair.

thoughts?

2

You should be able to Decline more than you flat bench. The ROM is shorter. The Decline is basically what a flat bench would be if you had a super terrific arch. Its heavy on the triceps of course, perhaps thats your Achilles

3

I have always had a problem pressing the bar in a straight line it always comes up twards my eyes

Im going to start doing this I bench way to much with my shoulders.

4

I throw in the Decline every once in awhile as a ME bench exercise. Once you learn the bar pattern you should be stronger on decline.

I like the decline because you use a lot of chest and triceps.

keep your elbows tucked and bring the bar really low on your chest.

good luck,
meat

5

My best flat bench was 110kgx6 ultra wide (I reckon I’m capable of reps with 120)

My best decline’s 125kgx4.

My tri’s are my strong point, and I would imagine that’s why my decline’s stronger than my flat.