The Bench Plateau

[lifeisgood830]

How can I break my bench press plateau? I've been stuck at 300 for about six months now.. Tried different lifting plans. This current one ive been on dor two months. I train Chest 1-2 times per week. Current Chest workout below

Flat Bench
Set 1 - 185 for 10 reps
Set 2 - 205 for 8 reps
Set 3 - 225 for 6 reps
Set 4 - 275 for 2-3 reps
Set 5 - 300 once

Incline bench
Set 1 - 185 for 10 reps
Set 2 - 185 for 10 reps

Decline bench
Set 1 - 225 for 8 reps
Set 2 - 225 for 6-8 reps

Standing cable chest flies
3 sets of 10 at 75lbs

I train each muscle group of the body this way. Like on chest days, I combo them up with my triceps routine. I have a bicep/shoulers day, and a leg/back day.

Am I doing something wrong?

[Anthony21]

Technique/form, nutrition, recovery, programming.

Seems you're just on a basic bodybuilder type of split, hitting body parts once a week.

Personally I wouldn't bench with three different variations in a workout.

There are benching programs out there specifically to help build a stronger bench.

Look into a program to build strength. With that bench number you may want to look into 5/3/1 or a popular one that's caught wind is Macenko.

[Determinednoob]

You bench 300. You should tell US how to break plateaus But anyway, have you tried deloading and working back up? Are you gaining bodyweight? Have you looked into 5/3/1 or any other advanced strength training routines?

[lifeisgood830]

Technique/form, nutrition, recovery, programming.

Seems you're just on a basic bodybuilder type of split, hitting body parts once a week.

Personally I wouldn't bench with three different variations in a workout.

There are benching programs out there specifically to help build a stronger bench.

Look into a program to build strength. With that bench number you may want to look into 5/3/1 or a popular one that's caught wind is Macenko.

Yeah and I'm not trying to bodybuild. I'm just trying to be for while gaining a little extra size and muscle and lose some flab around the pecs.

[lifeisgood830]

Trying be fit while gaming some extra siZe*

[bmontgomery87]

According to your original post you basically said you're doing the same thing each time you go into the gym. That's a recipe for stalling.

[lifeisgood830]

According to your original post you basically said you're doing the same thing each time you go into the gym. That's a recipe for stalling.

What's your advice?

[OvercomeItAll]

change up your routine if you've been doing the same thing for a while. i do a lot of drop sets too and have noticed strength gains that way. i work my sets up to my heaviest 1-3 RM and then keep dropping my last set until i am basically struggling to get just the bar up (although im a girl and my max is 125)

[JuiceMane01]

Bench 2/3x a week but don't go for maxes every time
Personally I'm seeing great gains on sheiko where I'm benching 3 times a week all paused reps and adding in tricep/upper back work 3x a week