How to increase Bench Press

[StoicMind]

Ok so my bench press is only 135 and its been like that for a while. But my ticeps and chest are getting stronger; I can do about 15 dips without assistance (I couldn't do one before), i can do 24 pull ups with little problem (I could only do like 3 before), but my Bench doesn't increase. I cant possibly be at a plateau because I'm still a noob, so what can I do to help my bench. Also my nutrition is still pretty consistent, occasionally I might be off by 300-200 cals but I'm at a 500 cal surplus.

Here is my Upper body workout as a reference
Bench press 3x5
Power Cleans 3x5
Military Press 3x5
Dips/ Pull-ups 3x8
Flies 3x12
Triceps Pull downs 3x12
Barbell Curls 3x12

[MikePRn]

No rows?

- Maybe decrease the volume on the exercises besides the bench press and overhead press.
OHP and benching more frequently helped me the most with my ****ty bench press.

[Bumpus]

Listing lifts tells me nothing. How many reps? What progression?

Your form is probably sub par as well.

[StoicMind]

Listing lifts tells me nothing. How many reps? What progression?

Your form is probably sub par as well.

I do 3x5 135 with no progression my last 2 reps always almost go to failure. As far as form I'll try to get a video up soon but I remember to pinch in my shoulder blades, keep my elbows at a 30 degree angle with my body, and to I bring the bar under my chest with my feet planted on the ground. And since I'm a noob I try to add 5-10 lbs every week.

[Bumpus]

I do 3x5 135 with no progression my last 2 reps always almost go to failure. As far as form I'll try to get a video up soon but I remember to pinch in my shoulder blades, keep my elbows at a 30 degree angle with my body, and to I bring the bar under my chest with my feet planted on the ground. And since I'm a noob I try to add 5-10 lbs every week.

Shoulda asked in the previous, all those lifts above are done in one day?

Anyway, if strength is your goal, pick a proven program and stick to it. SS or a 5x5 would fit nicely.

You said 500ish cal surplus...how many total and what macros?

[StoicMind]

Shoulda asked in the previous, all those lifts above are done in one day?

Anyway, if strength is your goal, pick a proven program and stick to it. SS or a 5x5 would fit nicely.

You said 500ish cal surplus...how many total and what macros?

Yes they are done in one day; I do Mon-Thurs and I rest Fri-Sun
I did SS but I'm on a sports team, so I cant necessarily do SS I have to do something similar to what the coach wants us to do (Upper/lower), which is why I include the compound lifts. and my cals are 3200 175 g Protein 111g Fat and 375 Carbs

[oldballs]

When I got stuck I tried searching old threads on BB.com. I tried searching up things like "how to increase bench press" I found a Googolplexian amount of threads, my bench shot up from there.

[davisj3537]

When I got stuck I tried searching old threads on BB.com. I tried searching up things like "how to increase bench press" I found a Googolplexian amount of threads, my bench shot up from there.

No f*cking way man. Getting dem gainz is WAY more complicated than just searching. Take your crackpot theories and gtfo

[parth95]

Honestly, When you're a beginner, the only way to increase your bench is by doing more and more bench.
Assistance workouts are good too, but they are more for different purposes. When you bench, you are sufficiently working the muscles needed to properly press. No need to isolate them for an increase.
I say this because, you weigh 160 lbs, and you bench 135, so there is NO WAY you are at a plateau.
I'm gonna take the assumption that your form needs improvement still(nothing bad on your part, just normal for beginners),so benching is the only remedy.

Eat and bench is all I'd recommend..Save the assistance workouts for when you build a good strength base. Until the, the BEST WAY is doing the compound lifts.
Goodluck man!

[Bumpus]

Yes they are done in one day; I do Mon-Thurs and I rest Fri-Sun
I did SS but I'm on a sports team, so I cant necessarily do SS I have to do something similar to what the coach wants us to do (Upper/lower), which is why I include the compound lifts. and my cals are 3200 175 g Protein 111g Fat and 375 Carbs

To me, that is too much on one day to really make significant, steady progress on any of those lifts...especially "the big 4".

Either convince your coach that SS is better than the crap he's peddling or just ride out the season and give SS a legitimate shot, from square 1, in the off season.

[Brozef]

OP are you doing load progression?

If you are going into the gym and lifting the same amount of weight to failure every time you'll get nowhere.

I see you are doing reps of 5. Figure out your 5 rep max weight
Lift 80% of that weight
Try to add 5lbs to that weight per week
Get stronger

[cdubb52]

I think the most important thing is to keep benching. Muscle memory.
Also, if you want a few exercises look up; floor press, pin press(lockout). With dumbbells and barbells.
Also if you are going for purely strength look in the power-lifting threads and research some of their splits
goodluck