Decline Barbell Bench Press

Progression Highlights

Starting Suggestions

Primer Sets166.5 lbs

Ease back in after 10 days away.

  • • Last session opened with 3 sets.
  • • 74% of Modern Era PR.
Steady Opener185 lbs

Match your last starting set to groove technique.

  • • Last top set: 225 lbs × 5 reps.
  • • 82% of Modern Era PR.
Progression Push194.5 lbs

Nudge the load forward while staying crisp.

  • • 86% of Modern Era PR.
Trend & Recovery
Momentum
Volume TrendDOWN · -45.7%
Days Since Last Session10
% of Modern Era PR100.0%
Days Since PR10

Recent Workouts

LastJan 5(10d ago)
185→225 lbs
3 sets · 19 reps · 3,835 vol
-1Dec 5, 2025(41d ago)
135→205 lbs
3 sets · 30 reps · 5,070 vol
-2Apr 23, 2025(267d ago)
95→155 lbs
4 sets · 48 reps · 6,000 vol
-3Mar 21, 2025(300d ago)
135→165 lbs
4 sets · 52 reps · 7,600 vol
-4Jan 27, 2025(353d ago)
135→185 lbs
4 sets · 44 reps · 7,060 vol

PR Progression (Modern Era)

225 lbJan 5(10d ago)
1 set5 reps1,125 vol
205 lbDec 5, 2025(41d ago)
1 set6 reps1,230 vol
195 lbSep 4, 2024(498d ago)
2 sets16 reps3,120 vol
175 lbAug 21, 2024(512d ago)
1 set8 reps1,400 vol
135 lbSep 26, 2023(841d ago)
4 sets35 reps4,725 vol
135 lbJan 16, 2023(1094d ago)
2 sets13 reps1,755 vol

Rep Range Records

1RM263 lbs · 5 repsJan 5 (10d ago)(from 225 lbs)
3RM—
5RM225 lbs · 5 repsJan 5 (10d ago)
8RM195 lbs · 8 repsSep 4, 2024 (498d ago)
10RM165 lbs · 10 repsMar 21, 2025 (300d ago)
12RM185 lbs · 12 repsDec 5, 2025 (41d ago)

Frequently Paired

  1. 1.
    Low Cable Crossover
    17% of sessions
  2. 2.
    Isolateral Plate Loaded Press
    17% of sessions
  3. 3.
    Incline Dumbbell Bench Press
    17% of sessions
  4. 4.
    Cable Crossover
    22% of sessions
  5. 5.
    Barbell Incline Bench Press
    13% of sessions
  6. 6.
    Rotary Torso Machine
    26% of sessions
  7. 7.
    Cambered Bar Incline Bench Press
    13% of sessions
  8. 8.
    Dumbbell Bench Press
    26% of sessions
  9. 9.
    One-Arm Dumbbell Preacher Curl
    9% of sessions
  10. 10.
    Dumbbell Flyes
    9% of sessions
Action: Focus on hitting 6+ reps at 225 lbs before increasing
(30 days)225 lbsM1-52026-01-05
(60 days)225 lbsM1-52026-01-05
(90 days)225 lbsM1-52026-01-05
(180 days)225 lbsM1-52026-01-05
(365 days)225 lbsM1-52026-01-05
(Modern Era)225 lbsM1-52026-01-05
Exercise Type
Strength - Weight (lbs), Reps
Primary
Chest
Equipment
Barbell
Avg. Weight Lifted
146.4
Avg. Improvement
1.57
Highest Weight (Modern Era)
225 lbs 2026-01-05
Latest Weight
225 lbs 2026-01-05
Lowest Weight
95 lbs 2016-05-02 19:51:25
Days
23
Sets
83
Highest Volume (Modern Era)
2220 2025-12-05
Reps avg. improvement
0.12

Workout History

M1-53 sets
185 lb
8
205 lb
6
⭐ME225 lb
5
PR: 225 (10 days ago) [100%]
F12-53 sets
135 lb
12
185 lb
12
⭐ME205 lb
6
PR: 225 (10 days ago) [91%]
Workout with Jason Kennedy
W4-234 sets
95 lb
12
115 lb
12
135 lb
12
155 lb
12
PR: 225 (10 days ago) [69%]
F3-214 sets
135 lb
15
155 lb
14
165 lb
10
135 lb
13
PR: 225 (10 days ago) [73%]
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
155 lb
12
175 lb
12
185 lb
8
PR: 225 (10 days ago) [82%]
M11-18-244 sets
135 lb
12
155 lb
12
175 lb
8
175 lb
8
PR: 225 (10 days ago) [78%]