Decline Barbell Bench Press

Progression Highlights

Starting Suggestions

Primer Sets81 lbs

Ease back in after 221 days away.

  • • Last session opened with 4 sets.
  • • 42% of Modern Era PR.
Steady Opener95 lbs

Match your last starting set to groove technique.

  • • Last top set: 155 lbs × 12 reps.
  • • 49% of Modern Era PR.
Progression Push100 lbs

Nudge the load forward while staying crisp.

  • • 51% of Modern Era PR.
Trend & Recovery
Volume TrendDOWN · -3.4%
Days Since Last Session221
% of Modern Era PR79.5%
Days Since PR452

Recent Workouts

LastApr 23(221d ago)
95→155 lbs
4 sets · 48 reps · 6,000 vol
-1Mar 21(254d ago)
135→165 lbs
4 sets · 52 reps · 7,600 vol
-2Jan 27(307d ago)
135→185 lbs
4 sets · 44 reps · 7,060 vol
-3Nov 18, 2024(377d ago)
135→175 lbs
4 sets · 40 reps · 6,280 vol
-4Nov 10, 2024(385d ago)
135→135 lbs
4 sets · 46 reps · 6,210 vol

PR Progression (Modern Era)

195 lbSep 4, 2024(452d ago)
2 sets16 reps3,120 vol
175 lbAug 21, 2024(466d ago)
1 set8 reps1,400 vol
135 lbSep 26, 2023(796d ago)
4 sets35 reps4,725 vol
135 lbJan 16, 2023(1049d ago)
2 sets13 reps1,755 vol
135 lbJan 7, 2023(1058d ago)
1 set7 reps945 vol

Rep Range Records

1RM247 lbs · 8 repsSep 4, 2024 (452d ago)(from 195 lbs)
3RM—
5RM135 lbs · 6 repsJan 16, 2023 (1049d ago)
8RM195 lbs · 8 repsSep 4, 2024 (452d ago)
10RM165 lbs · 10 repsMar 21 (254d ago)
12RM175 lbs · 12 repsSep 4, 2024 (452d ago)

Frequently Paired

  1. 1.
    Low Cable Crossover
    19% of sessions
  2. 2.
    Isolateral Plate Loaded Press
    19% of sessions
  3. 3.
    Incline Dumbbell Bench Press
    19% of sessions
  4. 4.
    Cable Crossover
    24% of sessions
  5. 5.
    Barbell Incline Bench Press
    14% of sessions
  6. 6.
    Cambered Bar Incline Bench Press
    14% of sessions
  7. 7.
    Rotary Torso Machine
    24% of sessions
  8. 8.
    Suspension Trainer Crossing Balance Lunge
    5% of sessions
  9. 9.
    Dumbbell Flyes
    10% of sessions
  10. 10.
    Dumbbell Bench Press
    24% of sessions
Action: Try 165 lbs for working sets
(30 days)N/A
(60 days)N/A
(90 days)N/A
(180 days)N/A
(365 days)185 lbsM1-27(307 days ago)2025-01-27
(Modern Era)195 lbsW9-4-24(452 days ago)2024-09-04
Exercise Type
Strength - Weight (lbs), Reps
Primary
Chest
Equipment
Barbell
Avg. Weight Lifted
144.2
Avg. Improvement
1.69
Highest Weight (Modern Era)
195 lbs 2024-09-04
Latest Weight
155 lbs 2025-04-23
Lowest Weight
95 lbs 2016-05-03
Days
21
Sets
77
Gap
70
Highest Volume (Modern Era)
2170 2025-03-21
Reps avg. improvement
0.13

Workout History

W4-234 sets
95 lb
12 Reps
115 lb
12 Reps
135 lb
12 Reps
155 lb
12 Reps
PR: 195 (452 days ago) [79%]
F3-214 sets
135 lb
15 Reps
155 lb
14 Reps
165 lb
10 Reps
135 lb
13 Reps
PR: 195 (452 days ago) [85%]
Second set and after, did around seven reps half bottom half top and seven all the way. Numbers log represent around number of full reps completed
M1-274 sets
135 lb
12 Reps
155 lb
12 Reps
175 lb
12 Reps
185 lb
8 Reps
PR: 195 (452 days ago) [95%]
M11-18-244 sets
135 lb
12 Reps
155 lb
12 Reps
175 lb
8 Reps
175 lb
8 Reps
PR: 195 (452 days ago) [90%]
U11-10-244 sets
135 lb
12 Reps
135 lb
12 Reps
135 lb
10 Reps
135 lb
12 Reps
PR: 195 (452 days ago) [69%]
Not increasing because right bicep has felt strained since first exercise
W9-4-244 sets
135 lb
12 Reps
⭐ME175 lb
12 Reps
⭐ME195 lb
8 Reps
195 lb
8 Reps
PR: 195 (452 days ago) [100%]