Bench has not gone up... ever!

[_helmsley]

So I've been lifting for almost a year now, and when I first attempted to barbell bench press (I had always used DBs) I managed to get up 150. I was pretty proud of myself and later decided to give ripptoes starting strengh a try to get my numbers up. My squat and DL both went up by a lot, but my bench gained 5lbs total in 3 months for a total of 155.

Feeling discouraged by it, I switched to a hypertrophy routine for a 2 months just to switch back to starting strength 3 weeks ago to try to progress further. My squat and DL both went down in the 2 months which I had expected, but my bench stayed at 150. In the past 3 weeks my bench has once again not improved while my other lifts have.

I weight around 175-180 lbs and get around 3200 clean calories a day, get 7-10 hours of sleep each night, and follow the starting strenght program exactly. When I read logs and guides, I see people adding 5+ lbs on their bench every workout or every other. I'm feeling really sh*tty that my bench never goes up, especially because size wise, my chest is one of my strongest features.

Any ideas what could possibly be my problem? Any help would be greatly appreciated!

[DLegasy]

well it seems like you watch what you eat so I'm assuming ur getting enough nutrients in ur diet. Maybe you've been overtraining? Maybe your triceps are not strong enough?

[Karaim]

So I've been lifting for almost a year now, and when I first attempted to barbell bench press (I had always used DBs) I managed to get up 150. I was pretty proud of myself and later decided to give ripptoes starting strengh a try to get my numbers up. My squat and DL both went up by a lot, but my bench gained 5lbs total in 3 months for a total of 155.

Feeling discouraged by it, I switched to a hypertrophy routine for a 2 months just to switch back to starting strength 3 weeks ago to try to progress further. My squat and DL both went down in the 2 months which I had expected, but my bench stayed at 150. In the past 3 weeks my bench has once again not improved while my other lifts have.

I weight around 175-180 lbs and get around 3200 clean calories a day, get 7-10 hours of sleep each night, and follow the starting strenght program exactly. When I read logs and guides, I see people adding 5+ lbs on their bench every workout or every other. I'm feeling really sh*tty that my bench never goes up, especially because size wise, my chest is one of my strongest features.

Any ideas what could possibly be my problem? Any help would be greatly appreciated!

What's your routine like (exercises, sets & reps)? Is BP the first exercise of the day?

[Preservations]

trying switching it up and use dumbell's press to help boost your bench pressing dumbell presses I live by them and love them great way to grow...

[_helmsley]

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Press
5x3 Power Cleans

Monday/Wednesday/Friday
Alternating between A and B

I always do BP second.

[Wildtim]

I think there is a form issue here I can't imagine how it wouldn't go up in months or correct work.

[Karaim]

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Press
5x3 Power Cleans

Monday/Wednesday/Friday
Alternating between A and B

I always do BP second.

As Wildtim mentioned, it could be your form. If not trying doing BP first for a while and see where that goes.

[optimus1]

Workout A
3x5 Squat
3x5 Bench Press
1x5 Deadlift

Workout B
3x5 Squat
3x5 Press
5x3 Power Cleans

Monday/Wednesday/Friday
Alternating between A and B

I always do BP second.

Diet, volume, and form are likely reasons. Are you able to gain strength on other lifts, and just not BP?

Generally my guess would be that you're not eating the right type of calories. 3200 could be all kinds of nonsense, do you get good protein am, after workout, and night? Good amt of carbs and complex carbs?

For volume why not try 4 sets of 10 reps(after warmup set), and have BP be your 1st exercise of the routine? 5 reps can work but 8-12 is also a good range for hypertrophy.

Your form would have to be pretty awful to not get any results, I just don't see how you could be so wrong on a BP.

[STL_Lift]

I would give a 3 or 4 day split a try for several months... Like mon/legs-deads, tue/chest-tris, wed/cardio, thurs/back, fri/delts

[ramrod63]

do you keep a log?
are you constant with going to the gym or do you skip work outs?
any injury or shoulder issues?

my bench has actually gone down in the past year but because of shoulder problems and having to take time off because of injuries

[The Gasman UK]

So I've been lifting for almost a year now, and when I first attempted to barbell bench press (I had always used DBs) I managed to get up 150. I was pretty proud of myself and later decided to give ripptoes starting strengh a try to get my numbers up. My squat and DL both went up by a lot, but my bench gained 5lbs total in 3 months for a total of 155............
..........
Any ideas what could possibly be my problem? Any help would be greatly appreciated!

I feel your pain. Im the same situation, all bodyparts have grown and got stronger, but for some reason the bench press is stuck. Like my 1 max dead is up to 363lbs, but my bench 187 and going nowhere.

Do you have long arms? I've given up on being annoyed by numbers, my chest is still growing and getting bigger, its just the bench press that is stuck. Are you a powerlifter or a bodybuilder? If the latter, then amount of weight is less important than actual muscle develoment.