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Thread: Incline vs. Flat Bench press

  1. #1
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    Incline vs. Flat Bench press

    So today I set a new PR of 280 on incline bench, which I'm very excited about, but I've only been able to achieve a PR of 300 on flat bench. Is it normal for incline to be that close to flat bench? If not, what may I be missing in my workouts? I'm working a generic westside template right now. I have the workouts posted in my journal, but I haven't updated for maybe 2 weeks.

    Any advice is appreciated.
    6'1" 250 lbs

    310 Bench
    385 Squat
    460 Deadlift

    1155 Total (raw)

  2. #2
    Go Bears Pete22's Avatar
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    My incline max is about 90% of my flat bench; you seem to be right around there too. I wouldn't worry about it, keep setting those PR's.

  3. #3
    Super Moderator vdizenzo's Avatar
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    Yeah, my incline is within 10% of my flat. I attribute my incline to my shoulder strength.


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  4. #4
    Ernie Batson
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    Mine is usually in the 85-90% range also.

  5. #5
    abebesheir
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    Wow! When I first benched 315 in a meet (June 2006), my best incline in training was 225x3. That's maybe 240x1, so around 76%... Ouch! Looks like I have identified a major weak area.
    5'5 207
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  6. #6
    Moderator Adam's Avatar
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    I'm at the other end of the spectrum! I flat benched 300 in a meet and inclined ~210. I have weak shoulders, but whenever I train them it totally throughs off my flat bench form.
    Best Meet @ Lifts@181:...............Best gym lifts
    Squat...- 403..........................Squat....- 395 w/belt
    Bench...- 303..........................Bench....- 300....Paused in meet - 281
    Deadlift.- 503.....Unofficial 513...Deadlift..- 490
    Total....- 1,203...IPF Class II......All done raw, Touch'n go bench

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  7. #7
    Senior Member SoreFoot8343's Avatar
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    ..

    Does incline benching really help your flat? Is it = to military presses twards bringing up your flat #'s?
    Run? Are you crazy? I wouln't even run for the dinner bell! I don't remember seeing running as a part of Push/Pull.

  8. #8
    UPA Lousiana Chairman Eric Downey's Avatar
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    i never incline heavy but I did just do 275 for 10 and that was a incline pr for me
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