Decline Dumbbell Bench Press

Progression Highlights

Starting Suggestions

Primer Sets42.5 lbs

Ease back in after 572 days away.

  • • Last session opened with 4 sets.
  • • 65% of Modern Era PR.
Steady Opener50 lbs

Match your last starting set to groove technique.

  • • Last top set: 65 lbs × 7 reps.
  • • 77% of Modern Era PR.
Progression Push52.5 lbs

Nudge the load forward while staying crisp.

  • • 81% of Modern Era PR.
Trend & Recovery
Volume TrendUP · 94.0%
Days Since Last Session572
% of Modern Era PR100.0%
Days Since PR572

Recent Workouts

LastMay 7, 2024(572d ago)
50→65 lbs
4 sets · 37 reps · 2,085 vol
-1Apr 24, 2024(585d ago)
40→55 lbs
4 sets · 40 reps · 1,870 vol
-2Mar 8, 2024(632d ago)
25→50 lbs
4 sets · 38 reps · 1,410 vol
-3Jan 21, 2023(1044d ago)
37.5→50 lbs
4 sets · 40 reps · 1,775 vol
-4Jun 16, 2022(1263d ago)
30→42.5 lbs
3 sets · 30 reps · 1,075 vol

PR Progression (Modern Era)

65 lbMay 7, 2024(572d ago)
1 set7 reps455 vol
55 lbApr 24, 2024(585d ago)
1 set8 reps440 vol
50 lbJan 21, 2023(1044d ago)
1 set10 reps500 vol
42.5 lbJun 16, 2022(1263d ago)
1 set10 reps425 vol
40 lbMay 7, 2021(1668d ago)
1 set10 reps400 vol

Rep Range Records

1RM80 lbs · 7 repsMay 7, 2024 (572d ago)(from 65 lbs)
3RM—
5RM—
8RM60 lbs · 8 repsMay 7, 2024 (572d ago)
10RM55 lbs · 10 repsMay 7, 2024 (572d ago)
12RM50 lbs · 12 repsMay 7, 2024 (572d ago)

Frequently Paired

  1. 1.
    Goblet Squat (kettlebell)
    8% of sessions
  2. 2.
    Isolateral Plate Loaded Press
    17% of sessions
  3. 3.
    Reverse Cable Flyes
    8% of sessions
  4. 4.
    Seated Cable Fly
    8% of sessions
  5. 5.
    Cable Seated Lateral Raise
    8% of sessions
  6. 6.
    Incline Dumbbell Bench Press
    17% of sessions
  7. 7.
    Dumbbell Lunges
    8% of sessions
  8. 8.
    Front Cable Raise
    8% of sessions
  9. 9.
    Decline Barbell Bench Press
    8% of sessions
  10. 10.
    Hanging Straight Leg Raise
    17% of sessions
Action: Continue current weight, add volume if feeling strong
(30 days)N/A
(60 days)N/A
(90 days)N/A
(180 days)N/A
(365 days)N/A
(Modern Era)65 lbsT5-7-24(572 days ago)2024-05-07
Exercise Type
Strength - Weight (lbs), Reps
Primary
Chest
Equipment
Dumbbell
Avg. Weight Lifted
44.8
Avg. Improvement
1.67
Highest Weight (Modern Era)
65 lbs 2024-05-07
Latest Weight
65 lbs 2024-05-07
Lowest Weight
25 lbs 2021-05-07
Days
12
Sets
39
Gap
25
Highest Volume (Modern Era)
600 2024-05-07
Reps avg. improvement
0.33

Workout History

T5-7-244 sets
50 lb
12 Reps
55 lb
10 Reps
⭐ME60 lb
8 Reps
⭐ME65 lb
7 Reps
PR: 65 (572 days ago) [100%]
W4-24-244 sets
40 lb
12 Reps
45 lb
10 Reps
50 lb
10 Reps
⭐ME55 lb
8 Reps
PR: 65 (572 days ago) [85%]
F3-8-244 sets
25 lb
12 Reps
35 lb
10 Reps
45 lb
8 Reps
50 lb
8 Reps
PR: 65 (572 days ago) [77%]
S1-21-234 sets
37.5 lb
10 Reps
42.5 lb
10 Reps
⭐ME47.5 lb
10 Reps
⭐ME50 lb
10 Reps
PR: 65 (572 days ago) [77%]
R6-16-223 sets
30 lb
10 Reps
35 lb
10 Reps
⭐ME42.5 lb
10 Reps
PR: 65 (572 days ago) [65%]
W5-12-213 sets
30 lb
10 Reps
35 lb
10 Reps
40 lb
10 Reps
PR: 65 (572 days ago) [62%]