Strength ratio btwn flat vs. incline bench? +other bench Q's

BarackMeLikeAHurricane
BarackMeLikeAHurricane Posts: 3,400 Member
in Fitness and Exercise
What's an average strength ratio between flat bench vs. incline bench? I can do 105 for flat bench and 100 on incline. I feel like most of the guys at my gym will bench significantly more on flat bench than they do on incline. I made friends with these two guys at the gym and we were working out together. One of the guys was doing 2plate flat and 185 incline and the other was doing 185 flat and 1plate incline. Granted, their ROM is kind of crappy and I always make sure the bar makes firm contact with my chest so that could make a difference.

Also, where do you touch the bar on incline? On flat bench I usually touch the bar just above the center of my boobs. On incline I touch it to the top of my boobs. I added incline bench to my routine about two weeks ago so I just want to make sure I'm doing everything 100% right. I might even need to work on my flat bench technique. I was using the same width grip I use for squats but yesterday I moved my hand closer together and it seemed easier.

What do you guys do with your shoulders? When I pack them it actually seems harder. I can depress the shoulder just fine but when I move them together I find it harder to engage my pecs.

Sorry for so many questions. This ended up getting kind of long.

Replies

  • RobP1192
    RobP1192 Posts: 310 Member
    Incline is harder than flat bench. And decline is easier than flat bench. Not sure of the exact ratio, but i've always done 10-20 pounds less on incline and 10-20 more on decline.
  • BarackMeLikeAHurricane
    BarackMeLikeAHurricane Posts: 3,400 Member
    Incline is harder than flat bench. And decline is easier than flat bench. Not sure of the exact ratio, but i've always done 10-20 pounds less on incline and 10-20 more on decline.
    Oh, I meant to ask about decline bench as well. Is there really any point to doing it? Doesn't it just work the same muscles as flat bench with a smaller ROM? Dips seem to be the superior lower chest exercise but if it would be beneficial to my program I'll add it in.
  • BarackMeLikeAHurricane
    BarackMeLikeAHurricane Posts: 3,400 Member
    Bump
  • jimmmer
    jimmmer Posts: 3,515 Member
    Incline is harder than flat bench. And decline is easier than flat bench. Not sure of the exact ratio, but i've always done 10-20 pounds less on incline and 10-20 more on decline.
    Oh, I meant to ask about decline bench as well. Is there really any point to doing it? Doesn't it just work the same muscles as flat bench with a smaller ROM? Dips seem to be the superior lower chest exercise but if it would be beneficial to my program I'll add it in.

    l prefer dips myself, too. l superset them with chins - it's a killer combo...

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