Trouble increasing bench

[panji03]

I've been benching 130-135 for sets (3-4x5reps) for about 3-4 months now . Every time I try to increase weight I can only manage 3-4 reps, and have never been able to push out that extra rep. The worst thing is that I've been bulking for the last 2 months so I must be doing something wrong. My deadlift/squat is steadly increasing every couple week or so, but my bench is lagging really bad.

my routine is fierce 5 upper/lower. any tips?

[BlueSpades]

How many calories and protein and you consuming daily, and how much did you weigh two months ago and how much do you weigh as of now?
...If you wanna focus more on getting your bench caught up, I recommend including accessory exercises like tricep extensions, shoulder raises and chest flyes, all for volume... make sure you're hitting those shoulders as much as your chest with shoulder presses too, very important as well; fitting this extra stuff into your program may not be the best option but if you can figure it out, go for it.

[panji03]

How many calories and protein and you consuming daily, and how much did you weigh two months ago and how much do you weigh as of now?
...If you wanna focus more on getting your bench caught up, I recommend including accessory exercises like tricep extensions, shoulder raises and chest flyes, all for volume... make sure you're hitting those shoulders as much as your chest with shoulder presses too, very important as well; fitting this extra stuff into your program may not be the best option but if you can figure it out, go for it.

I gained 5 pounds within that 2 months, and I get about .8g/lbs( ~110 grams) of protein a day. My program does have tricep work, and ohp and shoulder accessories. But I do feel them kind of lagging with my chest, so that might be the problem.

[armies]

You have to eat more (especially more proteins and fats, this really increases the bench press a lot)

[MajorTendonitis]

Your over training on your bench . Once a week max imo . I actually get stronger benching once every 8 or nine days . Seems like a crazy amount of rest , but I was stuck till the gym owner recommended it.
Post vid of form may help

[mrcsch]

Bench press with a barbell once a week for about 5x3 at around 80-85%. Do heavy tris and shoulder work. Eat in a calorie surplus. If this doesn’t help, nothing will.

[armies]

Another thing is rest, 8-9 hrs of sleep a day is key, screw that 5-6 hrs crap, that's how you become weak af, srs, sleep is key, nothing makes you as powerful than a ton of rest

[FaIIen]

Your over training on your bench .

Jesus not this crap again.


OP post a form vid.

[panji03]

Jesus not this crap again.


OP post a form vid.

Will do in a couple days.

[shardulgusain]

Focus on building triceps shoulder and lat muscles, your bench will increase definitely.