Increase bench press weight

[Strongvi]

How can I increase my bench press weight? I have stalled at 60KG for 3 sets of 5 reps and I'm eating above maintenance.

[CWGame]

You definitely shouldn't be stalling this fast, for could be a issue, maybe eat better before workouts I know if I carb up 30-45minutes before a workout it goes much better.

[thebighazza]

How can I increase my bench press weight? I have stalled at 60KG for 3 sets of 5 reps and I'm eating above maintenance.

Just make sure you have good form and Bench twice a week. You'll be gaining in no time.

[Strongvi]

How many reps should I do? 8-12 or 1-5?

[Tewsey]

Strengthen your tri's because these will help you to push more weight.

Practice the close-grip bench press more often.

Do alternatives


Skull crushers
Tricep Dips
And look up tricep push ups.

[YoBrah1]

Eating more doesn't necessarily mean strength gains brah
Practice the movement, get used to it, let your nervous system get used to it and you should get stronger
Yes, the other things come into play as well such as sleep, rest, nutrition etc

[Aiedra]

How can I increase my bench press weight? I have stalled at 60KG for 3 sets of 5 reps and I'm eating above maintenance.

You could prolly better your bench if you do exercises to improve all the muscles involved in the exercise. I.e. Skullcrushers for triceps, military press for shoulders, flyes for chest. These exercises would help further develop the muscles involved and would increase your bench steadily.

[Pigwheels]

A few remedies for plateauing.

Drop sets (you'll want a spotter) - you lift a weight you feel pretty comfortable doing 10 reps of, and right after you finish that, you take some weight off as fast as you can (so you get like a 15 second rest) and do 10 more. Then you take more weight off and do 10 more. 30 reps with like 30 seconds of rest total. To do this effectively, you'll have to load the bar with like 3 10's on each side, not a 25 and a 5 for example. That way you can take off just one 10.

Negative sets (requires a spotter) - load up 145lb on the bar and do 3 sets of 5 reps instead of the 132lb you said you've been doing. On these reps, go down slowly and fight it. Then get assistance on the way up, but not TOO much assistance. The negative rule applies for all exercises though; you shouldn't go down as fast as you can and then go up, you should control the weight slowly.

Mix your bench workouts up - I usually do incline/decline of either barbell or dumbbell for my first workout, then move to whichever two I didn't just do. So if I did incline barbell first, I'd move to decline dumbbell. Then I'll move to flat fly's or dips or something.

[Strongvi]

How many sets and reps do you recommend?

[bebja]

How can I increase my bench press weight? I have stalled at 60KG for 3 sets of 5 reps and I'm eating above maintenance.

Make sure to use perfect form , hitting the chest , and maybe try hitting the chest hard once a week

[BigDez96]

deload 10-20lbs, eat over maintenance and do rep ranges like 3x3
also make sure youre doing OHP it will help your bench.
add tricep work/shoulder work if you are just a bench bro too