View Full Version : on the bench

03-17-2007, 01:48 PM
i just got back from doing this:

decline bench
- 100kg x 5
- 110kg x 1

this is the 1st time ive ever done decline, it was very strange, the bar was all over the show an i still found the weights easy, i hardly took a rest for the 110 an i still could have done reps - on flat i failed to move 100kg more than a few inches not so long ago

Is it normal to be this much stronger on decline? im thinking it may be that on flat my delts take over due to all the overhead work ive done, but with this im using more chest..??

Thanks for any replies

03-17-2007, 02:04 PM
yes...i have done 315x2 on bench, but can knock it out 4-6 times on decline. I dont know why it is that way, but it is...

03-17-2007, 02:30 PM
im pretty sure your decline is always higher cuss of the smaller ROM, i just didnt think it was usually by this much? i mean, i did 90kg 3 x 5 on close grip, then went straight over an did 50kg x 8 30 secs later, then 30 secs later did 80kg x 2, then a minute later did 100kg x 5, then 30 secs later did 110kg x 1

i think its very possible that i could do 100kg x 8 on decline, an ive never done that much on flat period

03-17-2007, 02:43 PM
thats normal sav. try out the 100kgx8 and let us know what happens.

03-17-2007, 02:47 PM
thats normal sav. try out the 100kgx8 and let us know what happens.oh..didnt realise - will do

03-17-2007, 02:51 PM
same thing with incline...my incline is a lot less then my normal bench...but i think its because i just havnt been doing it much. Well...i am working hard on it now.

03-22-2007, 09:35 AM
yeah, decline you can do more because the ROM is shorter, flat i can do 315 for 2 or 3 but decline ive done 2 sets of 5 no problem, could of did 8-10 the first set.

i like decline, good for a change and good for the arching bencher.

03-24-2007, 09:54 PM
Its my understanding that there are 2 big reasons for decline tending to be bigger than flat bench. The first, as many have pointed out, is the shorter range of motion. The second is that more emphasis is put on the triceps and less is put on the shoulders. The tricep has much better leverage than the shoulders do in this position.

If you go to a powerlifting competition, you will see people arching their backs very hard. This puts them in a position to decline bench the bar allowing for a shorter, straighter distance for the bar to travel as well as greater tricep recruitment in the lift.


03-24-2007, 09:56 PM
Decline isn't really useful. In my and Unholy's Opinion.

03-25-2007, 08:30 AM
I agree. The decline is just a nice change up from the normal bench training. It does not teach you to arch or press more on the bench.

03-25-2007, 08:57 AM
I just don't find a need for it. Flat/Incline + switching between BB and DB has worked great for me though.

03-25-2007, 09:11 AM
Decline isn't really useful. In my and Unholy's Opinion.

Yes they are IMO.