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  1. #1
    Registered User tarun2003's Avatar
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    Lagging Bench Press

    Hello All,
    I am 17 years old at around 160 and my current 1rm numbers are Bench: 155, Squat: 250, Deadlift: 315. My lower body strength has always been my strongest quality, and my squat and deadlift have been consistently increasing since I started seriously lifting. I have tried everything to improve my extremely weak bench. I feel that my form is fine and have watched countless videos to correct it. I started at around 105 and overloaded for around 6 months until 155 (blaha 5x5), but have stalled for nearly a month and a half now. Does anyone have any tips on programs, techniques, supplementary exercises that I can use to increase on bench? I have been running David laid's old program for 2 weeks, but I feel like it doesn't work too well for nattys because of low recovery times. Open to any suggestions.
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  2. #2
    Registered User Snaggn4s's Avatar
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    Flyes

    My 2 cents is maybe try adding flyes to the end of your workout. Some tricep extensions might help and OHP could as well.
    Being short sucks but you gotta deal with it.
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  3. #3
    Registered User Matt11222's Avatar
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    Originally Posted by tarun2003 View Post
    Hello All,
    I am 17 years old at around 160 and my current 1rm numbers are Bench: 155, Squat: 250, Deadlift: 315. My lower body strength has always been my strongest quality, and my squat and deadlift have been consistently increasing since I started seriously lifting. I have tried everything to improve my extremely weak bench. I feel that my form is fine and have watched countless videos to correct it. I started at around 105 and overloaded for around 6 months until 155 (blaha 5x5), but have stalled for nearly a month and a half now. Does anyone have any tips on programs, techniques, supplementary exercises that I can use to increase on bench? I have been running David laid's old program for 2 weeks, but I feel like it doesn't work too well for nattys because of low recovery times. Open to any suggestions.
    I feel like I wrote this post lol, exact same stats on bench/squat/dl and same situation.

    How is your back? You need a strong back to support you during bench. What part are you failing on, too? Locking it out, or getting it off your chest? If it's getting it off your chest, work more chest. If it's locking it out, do more tricep work. Bands on the bar can help work the triceps more when benching.
    5'9 180lbs/82k

    Bench - 70kg/154lb

    Squat - 105kg/231lb

    Deadlift - 145kg/320lb
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  4. #4
    Banned steve447's Avatar
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    I know how u feel I've been stuck on 165 for 3x5 for bench for 6 months where as I can squat 325 for 3x5 and deadlift 405 for 1x5
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  5. #5
    Registered User nattyjucicer420's Avatar
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    Try benching 3x a week at in the 4-6 rep range use Progressive overload. Also try some skull crushers or Db extensions.
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