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  1. #1
    Registered User paulsavoie52's Avatar
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    Bench plateau, help in increasing bench

    Hello,

    I am looking for help in increasing my bench press. All my other lifts see progression. I have been lifting for 5 years. I do tend to have to reset programming and start fresh after the summer's as I'm in the military and train all summer long, which leads to weight and strength lose.

    Current lifts:
    Bench 220. I have hit 225 before but never higher
    Squat last I tried 355 1rm and 315 for 6
    Deadlift 452 1rm
    weighted dips 10x 45lbs
    Military press 155

    I weight 195 lbs
    And I'm 6"2'

    I have tried many different programs but I tend to always fail at 225 or just above.

    Thank you for any help.
    Paul
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  2. #2
    Kiwi Battler BenMcLeodNZ's Avatar
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    Add a similar lat exercise such as pullovers and a similar tricep exercise such as close grip bench press. After a month they will carry over.
    I don't know your rep range, but train 8-12, not too low, it's a mistake to try get stronger by only doing low reps.
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  3. #3
    Registered User Garage Rat's Avatar
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    Have a good protocol/plan for your bench press.
    Find where your weakness is and do exercise to strengthen it.
    Do you stall at the bottom or half way up?
    It maybe harder for you if you have to take a long period of time off .
    Consistency and smart training helps greatly.
    Always review your technique to make sure your benching the most efficiently.
    Make the BP a priority in your training.
    You may want to post this in the powerlifting section also.
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  4. #4
    Registered User paulsavoie52's Avatar
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    As of right now, I'm on a program that changes my rep range weekly.

    From 8-10, 6-8, 4-8, 2-3, while increasing the sets.

    I work bench once a week, but also incline as a main focuse another day of the week.

    My sticking point seems to be at the mid way point.

    Thanks
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  5. #5
    Registered User TheShadowMan's Avatar
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    Personally I like using dropsets when I stall on a lift, I won't use em as a main thing but i'll save em for that and they seem effective. I'll start around 4-5 rep maxes, and strip plates each time til I reach the bar. Great burn, keeps the body guessing, love em.
    Back to basics full body routine: https://pastebin.com/5BgKgrMv

    Training journal: https://forum.bodybuilding.com/showthread.php?t=178059671&p=1598034261#post1598034261
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