Incline Dumbbell Bench Press

Progression Highlights

Starting Suggestions

Steady Opener55 lbs

Match your last starting set to groove technique.

  • • Last top set: 70 lbs × 8 reps.
  • • 79% of Modern Era PR.
Progression Push58 lbs

Nudge the load forward while staying crisp.

  • • 83% of Modern Era PR.
Trend & Recovery
Momentum
Volume TrendUP · 23.6%
Days Since Last Session0
% of Modern Era PR100.0%
Days Since PR547

Recent Workouts

LastNov 25(0d ago)
55→70 lbs
4 sets · 44 reps · 2,720 vol
-1Nov 21(4d ago)
50→60 lbs
3 sets · 36 reps · 2,040 vol
-2Nov 15(10d ago)
40→65 lbs
4 sets · 46 reps · 2,450 vol
-3Nov 1(24d ago)
30→60 lbs
4 sets · 40 reps · 1,800 vol
-4Oct 3(53d ago)
20→35 lbs
4 sets · 80 reps · 2,200 vol

PR Progression (Modern Era)

70 lbMay 27, 2024(547d ago)
1 set8 reps560 vol
60 lbApr 21, 2024(583d ago)
1 set8 reps480 vol
50 lbJan 16, 2023(1044d ago)
1 set10 reps500 vol
35 lbMay 7, 2021(1663d ago)
1 set10 reps350 vol
30 lbApr 7, 2021(1693d ago)
1 set10 reps300 vol
25 lbFeb 7, 2021(1752d ago)
1 set10 reps250 vol

Rep Range Records

1RM91 lbs · 12 repsJul 31, 2024 (482d ago)(from 65 lbs)
3RM—
5RM50 lbs · 6 repsAug 28, 2024 (454d ago)
8RM70 lbs · 8 repsMay 27, 2024 (547d ago)
10RM65 lbs · 10 repsJan 27 (302d ago)
12RM65 lbs · 12 repsJul 31, 2024 (482d ago)

Frequently Paired

  1. 1.
    Cable Crossover
    19% of sessions
  2. 2.
    Barbell Bench Press
    30% of sessions
  3. 3.
    Push-Up
    17% of sessions
  4. 4.
    Isolateral Plate Loaded Decline Press
    15% of sessions
  5. 5.
    Dumbbell Flyes
    11% of sessions
  6. 6.
    Machine Chest Fly (Pec Deck)
    43% of sessions
  7. 7.
    Decline Barbell Bench Press
    9% of sessions
  8. 8.
    Low Cable Crossover
    9% of sessions
  9. 9.
    Dumbbell Bench Press
    15% of sessions
  10. 10.
    Hanging Straight Leg Raise
    11% of sessions
Action: Continue current weight, add volume if feeling strong
(30 days)70 lbsT11-25(0 days ago)2025-11-25
(60 days)70 lbsT11-25(0 days ago)2025-11-25
(90 days)70 lbsT11-25(0 days ago)2025-11-25
(180 days)70 lbsT11-25(0 days ago)2025-11-25
(365 days)70 lbsT11-25(0 days ago)2025-11-25
(Modern Era)70 lbsM5-27-24(547 days ago)2024-05-27
Exercise Type
Strength - Weight (lbs), Reps
Primary
Chest
Equipment
Dumbbell
Avg. Weight Lifted
50.2
Avg. Improvement
0.41
Highest Weight (Modern Era)
70 lbs 2024-05-27
Latest Weight
70 lbs 2025-11-25
Lowest Weight
20 lbs 2021-02-07
Days
47
Sets
160
Gap
15
Highest Volume (Modern Era)
825 2025-04-15
Reps avg. improvement
0.09

Workout History

T11-254 sets
55 lb
12 Reps
60 lb
12 Reps
65 lb
12 Reps
70 lb
8 Reps
PR: 70 (547 days ago)
F11-213 sets
50 lb
12 Reps
60 lb
12 Reps
60 lb
12 Reps
PR: 70 (547 days ago)
S11-154 sets
40 lb
12 Reps
50 lb
12 Reps
60 lb
12 Reps
65 lb
10 Reps
PR: 70 (547 days ago)
S11-14 sets
30 lb
10 Reps
40 lb
10 Reps
50 lb
10 Reps
60 lb
10 Reps
PR: 70 (547 days ago)
F10-34 sets
20 lb
20 Reps
25 lb
20 Reps
30 lb
20 Reps
35 lb
20 Reps
PR: 70 (547 days ago)
High volume low weight
W9-244 sets
45 lb
12 Reps
50 lb
12 Reps
55 lb
12 Reps
60 lb
12 Reps
PR: 70 (547 days ago)