increasing military and bench press

[benj781]

ive been stuck on the same for incline, flat bench, and military press for months. My max on incline bench is 135 6 times, flat bench 140 8 times, and military press 115 6 times. I was wondering what i could do to increase the weight i put up because ive been stuck at the same weight for awhile. I weigh 155 and I have an alright diet.

[BRC1989]

What is your rep scheme and weights used for each exercise?

[benj781]

incline bench i do 4 sets 95 lbs 12-15 reps, 105 lbs 10-12 reps, 135 lbs 6 reps for the last two sets. Flat bench 90 lbs 12-15, 115 lbs 10-12 reps, 135 lbs 10 reps, 140 lbs 8 reps. Military press i do six sets 75 lbs 12-15 first two sets, 95 lbs 10-12 second two sets, 115 lbs last two sets 6-8 reps.

[Leni101Natural]

You should remember that a balanced training regieme means bigger lifts. Triceps have a large part in these exercises,back muscles help support and take the strain off shoulders at certain points. And if its standing millitary press lower back and legs give you good support and foundation. If you become well ballanced on each your lifts will go up again

[anthem1]

You need to mix it up.

Staying on the same sets/reps for more than 3 weeks is not beneficial, you will hit a plateau and stay there for a long time. Your muscles adapt and become used to doing the same exercises for the same amount of time, and in turn do not get stronger. Try doing lower sets/higher reps or higher sets/lower reps, etc., but make sure that your volume of work is greater.

http://www.t-nation.com/readArticle.do?id=1286261 - Most of what I said comes from here, I found it very helpful, I hope you do too.