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  1. #1
    Registered User engchai1993's Avatar
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    Troubleshooting the bench press

    Hi guys,

    I have difficulty in increasing my maximal strength on the bench press. My squat has been progressing steadily due to better form and increased frequency.
    However, it seems like my bench press won't budge.

    Current 1RM is 82.5kg...

    After each set of bench press, my chest and triceps, except my front delts will always feel pumped.
    I will always alternate low reps and high reps on my bench day to get the best of both world.
    If a muscle group is not pumped after doing a set of heavy weight, then is it logical to say that particular muscle group is not strong enough?

    I have a friend who told me he would always feel a pump in his front delts while doing dumbbell bench press.
    His strength on the bench press is about the same as mine and his front delts are bigger than mine.

    I have been bulking and getting at least 8 hours of sleep per day.

    Qn is: Should I do more overhead press/increase bench press frequency in order to get my bench press up?
    Should I use the Prilepin's Strength Chart as a guideline in planning my program?
    Last edited by engchai1993; 08-13-2014 at 02:39 AM.
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  2. #2
    Registered User ecchastang's Avatar
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    What does your current program look like?

    Also, "the pump" doesn't have a lot to do with strength. IF I do 325x3, I don't feel pumped but I feel tired. If I do 155x31, then I feel pumped.
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  3. #3
    Registered User ink81's Avatar
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    Pump means jack ****, I rarely get one unless I'm doing a failure back down set. Post a video up of your bench and let the forum have a look at your technique. Whats your bench day look like also, how many times a week do you bench?
    227.5kg(502lb) Bench - http://www.youtube.com/watch?v=zSng_nGiKw4

    2015 Goals - 750kg/1650lb Total...done......new goal 800kg/1763lb

    Lifting Vids - http://www.youtube.com/user/dillguth/
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  4. #4
    qqqqqq1111 ridge_forrester's Avatar
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    5'10, 162lbs

    Other than a solid, proven routine, the only other exercise I'd recommend is fried Singapore noodles every day mmmmmm
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  5. #5
    Registered User wwkingms's Avatar
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    Originally Posted by ridge_forrester View Post
    5'10, 162lbs

    Other than a solid, proven routine, the only other exercise I'd recommend is fried Singapore noodles every day mmmmmm
    *dipped in molasses
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