How to break through a plateau?

[dwny]

I've been benching for about a year now, and I've recently reached a plateau around 200 lbs. I use mostly barbell benching because I've found that, strangely, my bench seems to decrease when I switch to dumbbells. I think I have some sort of mental block because I have missed 205 twice while I can do 10 reps at 195. I also do shoulder training and triceps training, as well as dips and occasional flyes. I work out three times a week, usually a bench day, a shoulder or triceps day, and one light workout biceps and/or lats day. I don't think I'm overtrained because I never work out on less than 48 hours rest and I usually go at least 3 days between heavy workouts. What can I do to break through this plateau and keep my bench increasing? I assume there is a natural/genetic limit for everyone, but why can't I go up? My eventual goal is to do 200% of my weight, but I'm stuck around 145% now. I have a long way to go, but I can't break through this plateau.

[fuzzwazser]

Are you trying to max every time you bench? More info is needed as well, like what is your bench routine, where do you fail in the lift, do you arch, do you train legs???

[ed073]

Post your full routine...not just bench day. what's your protein intake?

[momotheglutton]

10 reps at 195...you *should* be able to do close to 258

[hate]

train back and shoulders more-
use 7 set pyramids on bench-
train legs (if you don't)-
take a week off-
stretch fascia tissue-
8 sets of 3-5 -
stop looking at the weight before you bench-
start using 3 second negatives-

[robd8870]

c'mon, you can do 10 reps @195 but cant get 205. That does not make sense. It really shouldn't be possible.

[nfw]

I'm the same way with bench press, I can do 10 reps comfortably with one weight but add 5 pounds and I can barely do 5. I think it's psychological.

[.aeterna]

I'm the same way with bench press, I can do 10 reps comfortably with one weight but add 5 pounds and I can barely do 5. I think it's psychological.

i think you're lying -_-

10 reps is a lot when it comes to compound lifts...

[nfw]

i think you're lying -_-

10 reps is a lot when it comes to compound lifts...

Well, it's dumbell bench press so I guess it's actually a 10 pound increase.

[Crazy Polack]

Here's a technique if you think it's in your mind. Instead of loading 45s on the bar, use only 25s and lower, or even 10s and lower. Out of the corners of your eyes, you won't see that big weight, and it may seem lighter seeing only 25s to your sides.

You could also take a week off, or switch up your routine for a little, then come back and hit the bench press. Sure you may drop a little, but I'm sure you'll get back to where you were in no time and then some more.

[GGHT]

I've been benching for about a year now, and I've recently reached a plateau around 200 lbs. I use mostly barbell benching because I've found that, strangely, my bench seems to decrease when I switch to dumbbells. I think I have some sort of mental block because I have missed 205 twice while I can do 10 reps at 195. I also do shoulder training and triceps training, as well as dips and occasional flyes. I work out three times a week, usually a bench day, a shoulder or triceps day, and one light workout biceps and/or lats day. I don't think I'm overtrained because I never work out on less than 48 hours rest and I usually go at least 3 days between heavy workouts. What can I do to break through this plateau and keep my bench increasing? I assume there is a natural/genetic limit for everyone, but why can't I go up? My eventual goal is to do 200% of my weight, but I'm stuck around 145% now. I have a long way to go, but I can't break through this plateau.

I hear ya bro especially on the dumbell issue. I had the same problem with 220 for months. I got past that by doing my first working set at just over 220, even if it was 4 reps or something. To me this definatley sounds psychological.

[dwny]

I bench on fridays, and my routine is as follows:
Flat Barbell Bench
2 work sets around 190
2 work sets around 180
4 more sets, droping the weight about 10 lbs each time so 170, 160, 150, 140
Usually I do around 8 sets, sometimes I throw in another set or two using lighter weights to work on exploding through the sticking point.
I have recently stopped doing incline/decline bench because I find that regular bench press develops my pecs fine, and I have separate days for shoulders and triceps.

If my spotter doesn't show up I am forced to do a different routine because I am usually uncomfortable asking random people in the gym to spot me, because most of them do not know how to do it.
Alternate routine:
4 sets dumbbell press, using weights ranging from 65s to 85s.
4 sets barbell bench using the smith machine rack, since I don't have to stabilize I can generally use a lot more weight, up to 230lbs.
4 sets weighted dips, my body weight, about 140 plus a 45 plate.
Sometimes I also do one or two sets on a bench machine that I like at my gym.

I can do around 10 reps at 195, I did 9 today with a little help on the last one, so it's probably not quite 10 full reps.

Also, I do work out on the leg press machine (squats hurt my back) every once in a while but I don't work out calves.

My protein intake is decent, I eat a lot of eggs, meat and occasional protein drinks/bars. It probably should be a lot higher however.

I get stuck at 205 at the bottom of the motion. Once I bring the bar down below a certain point, I can't get it up again.

Any other suggestions, including routines?

[fuzzwazser]

Are you Powerlifting or bodybuilding? you have only mentioned strength as a goal but your routine is that of a bodybuilder. You say your bench fails at the bottom. Heavy rows and more heavy rows. and stop training so close to your max all the time.

[GGHT]

Heavy rows and more heavy rows. and stop training so close to your max all the time.

Bump. Row to stomach not shoulders remember.

[JnJ23]

Eat More
Take Some Time Off
Increase Volume
Decrease Volume
Change Split
Increase Reps
Decrease Reps
Introduce Some Shocking Methods, I.e. Rest Pause
More Sets
Less Sets
Different Grips
Etc........many Many Different Ways