I have a question and if anybody could answer it for me id appreciate it. I just started lifting seriously for the 1st time and im trying to lose weight. Since ive been working out all the exercises have moved up in weight except for bench press which is really low. What could be the cause of not moving up in weight on the bench press. Im having a hard time with mind/muscle connection of my chest. Could this be the cause of not moving up in weight? Is there anything i can do to get stronger on my chest exercises? Thanks for the help.
10-01-2010, 10:30 PM #1
Not getting stronger on bench press
10-01-2010, 10:38 PM #2
10-01-2010, 10:40 PM #3
- Join Date: Mar 2006
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First up u gotta make sure your form is spot on.
Secondly, you need to spend the same amount of effort working on the supporting muscles ie: Tri's, Delts, Lats, Core, Grip etc to improve your Bench.
Thirdly variety is important - every 6 weeks change up all your routines, from BB to DB, change angles etc.
10-01-2010, 10:45 PM #4
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There are a ton of things you can do to improve your bench. Singles, doubles, triples, rest pause, negatives, take a week off, chains, bands, up your calories, switch up your rep schemes, focus on training supporting muscles, train variations of the bench (incline, decline, etc.) and so forth.
Post your chest routine--we need more info.
10-01-2010, 10:55 PM #5
10-01-2010, 11:16 PM #6
I like it; I love it; I want some more of it.
10-01-2010, 11:26 PM #7
10-01-2010, 11:32 PM #8
And no, you do not have to do a full body routine...even though if you are just starting it might help to do a full body 3x a week.I like it; I love it; I want some more of it.
10-01-2010, 11:35 PM #9
10-02-2010, 12:02 AM #10
Make sure you're progressing every week
I do that, even if it's by 1 rep a week, it ends up being alot over time
like for example something like this:
next week, 135x12, 155x10, 185x7 or 8(failure) 155x10(failure)
and keep going like that for example
failure sets to really help the mass gains, and a good progression routine to move up in reps/weight
when you get the 185 to like 10 reps up all the weights
10-02-2010, 10:36 AM #11
09-08-2014, 09:38 AM #12
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09-08-2014, 10:02 AM #13
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Make sure your form is down and starting working more volume. Bench always progresses slowly unless noob gains as well. If you don't already, bench first in your workout.Meet lifts
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