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Forum ยป How much more do you flat bench compared to your incline?
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Thread: How much more do you flat bench compared to your incline?

post 1670567043 11-03-2022, 10:53 AM
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How much more do you flat bench compared to your incline?

My flat bench is only about 10 kg (~20 lbs) higher than my incline.
post 1670567773 11-03-2022, 11:05 AM
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Inclining like 250. Think Flat is around 275-280
You don't lift with your muscles, you lift with your heart
post 1670567863 11-03-2022, 11:06 AM
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I know most of you don't lift but pls respond misc lifters.
post 1670567913 11-03-2022, 11:07 AM
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My flat bench is about 40 lbs heavier. Not a fan of incline as much tbh
post 1670568023 11-03-2022, 11:09 AM
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For 1? Flat is probably like 375-385 right now, doubt I can get 315 for 1 on incline
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post 1670568083 11-03-2022, 11:11 AM
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Not everyone will be using an incline that is the same angle, OP. Typically the closer to flat, the more similar the numbers.

If your incline bench is only around 30 degrees, it makes sense you have similar numbers.

If it's more like 45 degrees (most fixed-angle incline benches, but not all...) you'll likely see a larger disparity.
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post 1670568133 11-03-2022, 11:12 AM
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Im same as you OP.
Also shoulder press almost the same weight as i do on incline dumbell press

Shoulder dominant af smh
Follows Chestbrah's training routine crew
post 1670568203 11-03-2022, 11:13 AM
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When I started out my incline was higher, I had strong shoulders and the angle of the lift was more comfortable than flat. Right now I'm 80lbs higher on flat, my chest turned out to respond very fast once I had a good chest regime.
post 1670568273 11-03-2022, 11:14 AM
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Originally Posted By 4everalone⏩
Im same as you OP.
Also shoulder press almost the same weight as i do on incline dumbell press

Shoulder dominant af smh
Yeah, I don't have big shoulders but my shoulders are pretty strong af from years of push press & jerk from oly weight training.
post 1670568753 11-03-2022, 11:23 AM
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Originally Posted By AriesTH⏩
For 1? Flat is probably like 375-385 right now, doubt I can get 315 for 1 on incline
that's a pretty big difference, brah.
Originally Posted By Robmnrd⏩
Not everyone will be using an incline that is the same angle, OP. Typically the closer to flat, the more similar the numbers.

If your incline bench is only around 30 degrees, it makes sense you have similar numbers.

If it's more like 45 degrees (most fixed-angle incline benches, but not all...) you'll likely see a larger disparity.
My gym incline is perma set to 45 degrees
post 1670569903 11-03-2022, 11:41 AM
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kind of interested in knowing, but maxing out on incline is terrifying to me for some reason. Never actually tried it.
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post 1670570243 11-03-2022, 11:47 AM
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Originally Posted By Dyel1991⏩
Inclining like 250. Think Flat is around 275-280
I've heard 90% of flat for incline is a good number to aim for. I don't think I've ever trained barbell flat and incline too intensely at the same time myself.

When I was last benching heavy, my flat was a little over 300, and I'd rep out 185 CG incline later in my workouts. Probably would've had around a 250 incline bench if I tried going heavier on it a bit.
post 1670572773 11-03-2022, 12:30 PM
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Originally Posted By legbroke⏩
I've heard 90% of flat for incline is a good number to aim for. I don't think I've ever trained barbell flat and incline too intensely at the same time myself.

When I was last benching heavy, my flat was a little over 300, and I'd rep out 185 CG incline later in my workouts. Probably would've had around a 250 incline bench if I tried going heavier on it a bit.
This is pretty much what I do now. 3x5 315 flat, and then 8-10 reps of 185 after a bit of shoulders in between, so idk.
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post 1670573253 11-03-2022, 12:37 PM
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I'm at a point where my shoulders can't handle flat bench anymore. So I haven't done it in months. Low incline bench doesn't give me those problems, so I'm rolling with that as my main chest exercise. Flyes have been a problem, too, so my movements are limited at this point to various incline presses (from low to medium and high) and my new dip machine, which is basically like a decline machine.

Anyway to answer the question, I really don't know for sure since I haven't been flat benching lately. But I can incline bench 225x6 currently, and I'm pretty sure I could still bang out 275x6 if I was willing to deal with the ensuing shoulder pain.
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post 1670573413 11-03-2022, 12:39 PM
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The same.

And dumbbells only crew.
post 1670574133 11-03-2022, 12:50 PM
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I haven't flat benched in over 5 years. Yesterday I hit 375 for 6 sets of 2 on incline (60 seconds between sets) before a total drop set.
post 1670574193 11-03-2022, 12:52 PM
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Originally Posted By AriesTH⏩
This is pretty much what I do now. 3x5 315 flat, and then 8-10 reps of 185 after a bit of shoulders in between, so idk.
I meant my 1rm was a little over 300. Even as bloated as I was, I wasn't repping 3 plates hehe
post 1670574923 11-03-2022, 01:03 PM
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Originally Posted By legbroke⏩
I meant my 1rm was a little over 300. Even as bloated as I was, I wasn't repping 3 plates hehe
I just meant that the ratio seems pretty accurate. I think I got 275 for 2 on incline. I could probably start doing 205 for 8 or so I think on incline, and I should.

You'll get there.
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