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Thread: Bench Plateau

  1. #1
    Registered User aestheticlaxer's Avatar
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    Question Bench Plateau

    Hi,
    Recently have been struggling to Improve my bench, Im an athlete (16 yrs old 71 kg 5" 10', I need to be lean) and Im becoming frustrated as my bench is rather weak, 80 kg for 1 rep and 75 for 3 reps. Ive been around this range for 3-5 months (been seriously training for 1 yr 1 month) . I havent gained alot of strength even though I train in the 1-5 rep range most of the time. I look at a lot of football players and their benching minimum 2 plates + and I'm wondering if I have anything to be worried about and my bench will improve over the years (even though Ive pretty much stopped growing). I do a full body push/pull routine so I think I get enough volume.

    Any ideas how to improve my bench?

    Cheers.
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    Registered User zGwild's Avatar
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    Originally Posted by aestheticlaxer View Post
    I need to be lean

    More than likely that is your problem. If you want to get bigger and stronger your diet should reflect that.

    Figure out what your goals are and then do what is necessary to reach them.
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    Registered User scotpak1979's Avatar
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    I train with alot of Rugby lads. None of them have shredded six packs but they all manage to play a match on the weekends, have a Rugby training session and do weights.
    As the other guy suggested, you need to start eating more. Now this may be an unfair comparison as Im much older and have been training for a while but Im 5"8" and weigh 92kg. Even when I started powerlifting in 2014 I weighed around 79kg.

    Conclusion: Get on a simple program like Starting strength and EAT MORE!!! Abs are overrated, Ive seen homeless guys with abs!
    Meet PR: 230/ 135/ 262.5 [627.5] (in kgs)
    506/ 297/ 578 [1,381] (in lbs)

    Weight: 92kg (202lbs)
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    Best Raw total 1845 at 181 lbs
    best comp raw lifts @ 181
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    deload and/or eat more
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    Registered User aestheticlaxer's Avatar
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    Thanks guys for the responses, As much as I would love to, I really dont want to bulk again, alot of my fat is stored in my face and with the extra fat I was ALOT slower. I looked puffy and it looks awful (I still have abs in a bulk) so I cant bring myself to do it again haha (as much as its not my goal, Girls like a strong jawline). The goals are to be fast and strong (powerful) and lean. Is to eat more the only way ?
    Last edited by aestheticlaxer; 01-16-2018 at 02:59 AM.
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    what do you compete in? when's the off-season? what weight are the truly competitive guys in your position?
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    What do your bench press sessions look like? Can you give us your max(assuming you know it) and your typical workout? You may be training a bit too intensely and need to train smarter.

    Basically, are you always training at 90%+ of your 1 rep max trying to increase it? In my personal experience, amd my cloents with a similar goal as you, that doesn't work out very well for too long.
    Max/goal
    Paused bench 305/325
    Squats 410/415
    Deadlift 495/500
    Overhead BB press 185/225
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