Bench press is stagnant

[DanielB1104]

Hi guys i’m been going gym since 2018 December an my bench improve from 40kg to 105kg 1RM from Dec to July. But since June I can’t get my bench any higher, in fact it’s gone down to 100kg and hasn’t improve since June which is 3 months


My workout plan

. 80kg 5-6 Reps Bench x 5 sets (I cant seem to push to 85kg)

. Incline Bench 6 Reps x 3 Sets

. Flat dumbbell bench 10 reps x 3 sets

. Incline dumbbells bench 10 reps x 3 sets

. Decline dumbbells bench 10 reps x 3 sets

. Upper cable flys 10 reps x 3 sets

. Lower cable flys 10 reps x 3 sets

. Fly machine 10 reps x 3 sets

Time under tension

. Chest press machine 6 seconds up and 3 down 5 reps x 3 sets


For my diet I get about 180 g of protein per day and in 6ft 85kg 190 pounds, with carbs another other food groups.

When I bench

I arch my back
Plant my feet on the floor
Hit the bar on my chest 1 inch above my nipple

Also when I bench I have a pain in my right shoulder sometimes and it doesn’t really hurt but makes it uncomfortable and difficult for me to do high weights.

Any help would be great thank you

[jademonkey]

Random ideas:

Try touching the bar lower on your chest (I need to touch it just below my pecs or I get shoulder pain).

I hope you aren't doing all 20 sets of bench/chest press variations plus 9 sets of flys in one workout. If you are, that's the issue.

You haven't listed your age, program, weight plan, recovery, etc. If you aren't bulking, try that (edit, maybe not try that at 190 lbs). If you aren't sleeping 9 hours after a hard workout, try that.

[FaIIen]

My workout plan

. 80kg 5-6 Reps Bench x 5 sets (I cant seem to push to 85kg)

. Incline Bench 6 Reps x 3 Sets

. Flat dumbbell bench 10 reps x 3 sets

. Incline dumbbells bench 10 reps x 3 sets

. Decline dumbbells bench 10 reps x 3 sets

. Upper cable flys 10 reps x 3 sets

. Lower cable flys 10 reps x 3 sets

. Fly machine 10 reps x 3 sets

Time under tension

. Chest press machine 6 seconds up and 3 down 5 reps x 3 sets

You're not benefiting from that much volume if it's a single session.

[Hutrapper]

Ya, holy crap on the volume. I started from untrained in Feb and am benching around 250 lb one rep max. 6' 2" and 230 lbs currently.

That's with three sets of flat bench, twice ish a week on F5.

That volume would kill me.

[TopHeavyMirin]

what program did you follow for all your bench progression so far?

[DanielB1104]

I did a similar program to what I do now but with about 2-4 exercises cut out. It worked wonders up until a point where it was stagnate for 2 months so I adjusted it and the program I do now is the same program as Eddie Hall

[jademonkey]

Do you lift as much as Eddie Hall?

[jackotheclown]

That's a lot of exercises..