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Incline vs Decline Bench Numbers


I was looking for an article that went over this but couldn't find one (not even sure if one exists). I am guessing your decline bench numbers should be high than your incline bench numbers, right? If so, by how much.

I can hit 225 x 4 on incline, but only 225 x 5 on decline. I have been starting workouts with incline for a while now (4 months) and am now starting with decline to hopefully get my numbers up.

What are your numbers? Is there an ideal? I'm guessing probably not as everyone has different leverages, but something tells me your decline should be quite a bit more than your incline.



Sounds like you answered your own question. Yes, decline should be significantly higher than your incline, especially if you're just starting up the declines.


Just looking for a general ratio... if one exists.


No such thing exists.


Who cares about such a thing while bodybuilding? Do things that make your pecs grow. Having a certain ratio doesnt ensure that your pecs are growing so it should be very low on your list of concerns. Hopefully it is and this thread was just made out of boredom.


Sounds about right.


your delts are probably a strong point while your triceps are probably a weak point. thats my guess. but if your doing this for pec development then it shouldn't matter. just do the exercises you feel the best in that muscle group.


Ya, I think you're right. I always have trouble locking out the weight (top 1/4).


You can't categorize your lifts in this manner. You'll always have lifts that you're naturally "better" at than others. You should focus on the principles behind what makes a muscle grow, not the exercise selection itself.

Exercise selection is just a way to target a PORTION of the muscle group you're training. The key is to properly target as much of the entire muscle group as possible, utilizing different loads, rep ranges, mechanical load, ranges of motion, force curves and contractions, splits/frequency, etc. The human body is a complex, intertwined, kinetic machine. There will always be a weak link somewhere in the chain. If that's the case, you'd be better served to locate it, increase the frequency in which you train that particular PORTION of the muscle (not necessarily the weak movement itself), while maintaining or minimizing your strong points, to utilize your limited energy sources to improve your weak points.

My point sounds a little contradictory, but it's not. It's too dogmatic of an approach to compare certain lifts to others. For example, my deadlift and back squat are almost identical. You're "supposed" to be able to deadlift quite a bit more than you can squat, but both my upper back/lats and legs are very well developed. The deadlift just isn't a good lift for me.

Also, I sincerely don't think that doing lifts that you "feel" the most, is going to lead to a dramatic difference in muscle growth. As I've said before, you're not going to feel much doing heavy ass triples, but they do lead to growth if you're consistently increasing your poundages, while doing enough volume (including both frequency and mechanical work), as well as taking in enough quality calories, and utilizing proper workout nutrition.

Take home point.....use a fairly basic exercise selection, and get stronger over time. Be patient, as nothing is a linear process.


Cool. Thank you.


Great post.