Lack of bench press strength

[ttrack01]

PR of 240

Been stuck at 190. Been doing 3x3 program, weighted dips, floor press for 7 weeks.

Arm days doing close grip bench press and extensions on floor.

Any advice or assistance would be appreciated

[jaxqen]

[TolerantLactose]

PR of 240

Been stuck at 190. Been doing 3x3 program, weighted dips, floor press for 7 weeks.

Arm days doing close grip bench press and extensions on floor.

Any advice or assistance would be appreciated

Are you sure triceps is your weak link? Your accessory and supplemental work is geared to bring them up.

[ClaudeSpeed22]

I bench far less than you, so I guess I can´t help.

But one thing that helped me a lot is training with a high reps range (20-30 and even 50 reps).

[ClaudeSpeed22]

By the way. You should read the post I just translated: Bilbo method: Improve your bench press with high reps

It´s in the workouts section of this website.

Have a look on It.

[Dennis71]

PR of 240

Been stuck at 190. Been doing 3x3 program, weighted dips, floor press for 7 weeks.

Arm days doing close grip bench press and extensions on floor.

Any advice or assistance would be appreciated

Eat more

[WolfRose7]

More tech work and hard technical variations.
Chest level pin press, 3ct pause etc

[mdonnelly80]

1. Eat; make sure you're at maintenance level calories or a little higher. This is generally the first issue that needs to be addressed when a lift stalls.
2. "Grease the groove"; up your bench press volume and cut back on the supplemental work. Keep doing some tricep assistance work but don't go overboard; the goal is to train the bench through the full ROM.
3. Once you plateau from increased calories and bench volume, add in supplemental exercises gradually. Don't sacrifice too much bench press volume for supplemental work; you're not there yet.

[jaxqen]

You could try cluster sets/rest pause method or ladder sets, maybe these can help.

But, like others said, you probably need to get fatter... sorry, bigger. More calories in!

[mdonnelly80]

I'll toss in an extra two cents. Outside of lack of calories, the next issue I see with people who stall on bench is the fact that their volume is just too low.

In the OP's situation, they're only getting nine full ROM per workout and the rest is supplemental and assistance work. IMO, that's not enough bench press volume to adequately train the exercise. Upping the volume on the full ROM bench accomplishes a few things:

1. It allows one to dial in form and technique. I see many, many people who stall on lifts because their form isn't 100% dialed in. It's helpful to view the compound lifts as more than an exercise; they're a SKILL. It takes practice (reps) to become proficient at any SKILL. This is particularly true with the bench press as folks think the lift is as simple as laying on a bench and pushing a barbell off of their chest, which it's not.
2. Again, it trains the full ROM and all muscles involved. The nine reps of bench followed by supplemental and assistance work is primarily targeting the triceps and not the entire anterior pressing musculature. I see many people following these kinds of bench programs; they eventually break the lock-out plateau just to plateau shortly after because they're weak coming off of their chest and their sticking point is lower. So, now they're doing an entirely different set of supplemental and assistance work.