View Full Version : Bench plateau

07-09-2016, 02:51 PM
Right now my 1RM bench press is stuck at around 275, but in competition I've done 303 and in at my school gym I've done 305. I'm not sure what's problem because I only plateau at the gym I usually work out at, while I can make consistent gains at one at school. Both bars are 45 lbs and the one I can only do 275 with is maybe a few millimeters thicker. But anyway, how do I break out of this 275 plateau? I work chest twice a week and No, I don't only bench. I've tried weighted dips, flies, dumbbell presses, incline and decline, but nothing breaks me out of this rut. For the last 4 months I've been maxing at 275 or getting 225 for 5 or 6 maximum. My chest workouts usually go like this:

Bench press: 1x20, 1x12, 2x4, 1x2, 2x3, 1x8. I basically increase then decrease weight, repeating the set on 225 which is a "middle mark" for me

Dumbbell bench: 6x10 on a good day, 5x10 on a bad.

Cable fly: 4x10
Downward cable fly: 2x10
Upward cable fly: 2x10

If my chest doesn't feel sore enough, I just do flies until I can barely do 10 pushups.

So my question is how do I break out of this plateau? and also why do I bench more at school than at the gym I usually work out at (it's a 25 lb difference, and I can rep 225 for 13 at school, while I can only do 6 at the gym).