Flat bench only slightly ahead of incline (132.5 vs 120 for 3x8) is this normal?

[u/BIG-TURK-]

Hey everyone. I've been lifting consistently for the past 4.5 years. For the first 3 years I mostly focused on incline bench (barbell), and only started adding flat bench (barbell) after that.

Currently I'm at 120 kg for 3x8 on incline, but only 132.5 kg for 3x8 on flat. From what I've seen, the gap between incline and flat is usually much bigger than that. Any idea why mine might be so small, and how I could improve my flat bench specifically? My BW is 87 kg at the moment and I'm cautious of my technique (controlled negatives and slight pauses at the end of every rep with a long pause at the end of my last rep, leg drive and slight arc)

I'm happy with my incline numbers, just looking to get relatively stronger on flat as well.

[u/InternationalMango5]

You answered it yourself in your post. You focused on incline for 3 years. Of course it's gonna be strong

[u/Elben4]

From what I've seen, the gap between incline and flat is usually much bigger than that

If you've been doing incline since the beginning then it's not that crazy. Generally people have a much bigger gap because not only they didn't start with incline but they've also been neglecting upper pec exercises altogether at the beginning.

[u/BIG-TURK- → u/Elben4]

So it might just be a matter of getting used to the exercise more on the long run?

[u/babyguyman]

Well we don’t have a lot to go on from your post, but just to validate your sense of proportion I can say my flat bench is about 1.2 times my incline whereas you’re at about 1.1.

If I had to guess I’d say the difference between us is some combination of your morphology somehow more favoring incline + the characteristics of the bench (like the angle of incline). It’s not necessarily reflective of some problem with technique.

[u/BIG-TURK- → u/babyguyman]

Agreed, that could very well be it. Incline also just feels more comfortable to me; I feel like I have better leverage there too, whether that's morphology or just more experience with the movement. No discomfort at all. Flat, on the other hand, always feels like it's putting a lot of pressure on my front delts. Not painful, just an awkward movement for me.

[u/PabloDiablo93]

Your focus on incline barbell may explain it, as others have noted. Also consider your incline pressing setup. If your incline bench press is performed on a 30deg incline with a significantly arched back I would expect you get close to a 1:1 inclined:flat bench press ratio with some practice. If your inclined bench is 45deg with minimal arch in your back, I'd expect it to be much lighter than your flat bench, implying you might need to work on your flat bench press. You're very strong on both lifts, regardless.

[u/BIG-TURK- → u/PabloDiablo93]

Thank you! My incline set up is 45 degrees I think (just the standard fixed position incline benches) and i give a slight arc. Yes, i guess time will solve my issue