I am making very little progress with my bench press. (Flat and incline)
On flat press I am constantly between 185 and 205 for reps going to 225 x 1.
Recently I have really struggled with flat bench and am having a hard time at 195 for reps.
I am looking for some advice on how to progress my bench.
Right now I am doing push/pull/legs and lifting 5x a week.
Any advice on how to break through this rut is appreciated.
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01-13-2021, 06:59 PM #1
Making no progress with bench. Looking for suggestions
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01-13-2021, 07:12 PM #2
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01-14-2021, 01:59 AM #3
I've been progressing with 4x6 on flat. Once I can get it switch to 3x8 same weight next workout. Get that then move up 10lbs.. back to 4x6
3x8 db low incline (weight I can handle with 1-2 rir)
3x8 Close grip bench (pause reps)
3x8 skullcrusher superset into cgbp
Setup and form. Worked on this and helped a lot.
Shoulders. I do an entire workout that is shoulders/abs. Increasing shoulder strength/stamina plays a big part for me as it has always been the weak link.
I've been doing
3x8 80degree BB
3x8 90deg DB (weight I can handle with a rir, slow descent, fast push)
3x8 on rear delt (lying facedown on like 15-20degree incline)
3x8 standing side and front raise delts
Usually will drop set the rear/side delt raises from 15lb db to a 10lb. plate to fail
So in a nutshell with flat bench bench I'm not trying to see what I can 1rm every workout. Master a weight, which I feel like being able to 3x8 it all 24reps shows, then move up. Trying to pyramid up to a 1rm every workout is not going to be consistent at all.Last edited by ezra76; 01-14-2021 at 02:48 AM.
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01-14-2021, 07:46 PM #4
Gain weight.
Up volume/frequency. Maybe program singles in addition to your volume work.
Widen grip - that can often give you a few extra lbs. Doesn’t necessarily mean you’ll be stronger - but you can usually lift a little more weight with a wider grip.
Work on bar path. I often see people bringing the bar down too high with flared elbows, letting the bar basically freefall and then bouncing it off their chest. Use a nice, controlled descent down to the sternum with elbows semi tucked, then explode up.
Gain weight. (Seriously)*Deadlifts pants after taking a chit crew*
*Typos can go fucl themselves crew*
*Nice miscer crew*
*Loves reps, hates negs crew*
*Faps before workout crew*
*12+ hours of sleep crew*
*Faps during workout crew*
*Hates onions crew*
*Faps after workout crew*
*No fap crew*
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01-14-2021, 07:58 PM #5
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01-15-2021, 04:22 AM #6
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01-19-2021, 01:33 AM #7
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01-21-2021, 05:09 AM #8
As our guy here says, chances are you've stalled because you're not getting enough calories.
That being said, you've left an awful lot key information out. Your form may not be as good as it could be. Starting Strength do an excellent breakdown of the Bench Press form. The SS book by Rippetoe is worth buying just for the form guides in the BP and Deadlift.
Oh, and remember to 'breath and brace', just as you would in the squat - this means take a big breath at the top, filling your entire torso, before pushing the air back out from when the bar is about halfway back up. A lot of bodybuilders insist on breathing in on the way down, then begin breathing out again on the way up, but this doesn't work for big barbell exercise if you want stability when pushing up your numbers.
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01-21-2021, 05:30 AM #9
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01-22-2021, 03:05 AM #10
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01-25-2021, 05:16 AM #11
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