Bench press : stuck for a while , not able to add more weights.

navdeeprana

The only excetcise I cannot see progressing by adding more weight or more rep then previous week is bench press.

Below are some stats:

Set 1 90lb : 10 reps
Set 2 140 lb : 4 rep
Set3 160lb : 2 rep.
Set3 140lb : 3 rep

On incline bumbells been progressing every week.

Ideas/ suggestions are appreciated. And ignore if it is a dumb question.

Stay strong.

Cheers.

musclesandmusic866

Strong lifts 5 x 5 program...it works.

ew_david

Are you following a program? Have you deloaded at all recently? Not enough info here.

Unknown

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cwolfman13

run a strength mesocycle for awhile. there are a lot of good 5x5 programs out there.

navdeeprana

@muscles have not tried 5x5 program ever though , will read about it.
@dracarys : no not following any program as of now. No have not deloaded at all, most been adding some weight every week, but now feels like I am not able to lift more or go past the weights I have put in above. I just take 200 gm of protein intake with 5 gm creatine mono

jemhh

Is your first set what you'd consider a warmup set? How did you pick going 90 --> 140 --> 160 --> 140? Is it due to equipment limitations or did you choose those weights based on a specific methodology?

CarlydogsMom

1. Find your weak link and do some accessory moves to build up that weak link. May need someone who really knows their bench to watch you and determine where you're failing. May need to work triceps or biceps or specific parts of delts, etc.
2. Negatives. Have someone spot you, helping you get a heavier-than-normal weight up, then you bring it down super slow; wash, rinse, repeat.
3. Chains. Instead of a plate, stick 20# chain links (most gyms should have?) on each side, and bench those. Those links are several feet long, and when you're at the bottom of your lift (bar near chest) the chains are gathering on the ground. The lift gets heavier as you push it up because you're adding more and more weight as the bottom of the chains come off the ground.
4. End your sets with one last set of as many reps as possible with a lighter weight, which may help build endurance and keeps your total volume up.
5. Yup, get on a program. Stronglifts or Starting Strength 5x5, whatever. Built in progression.

But the above may help push through plateaus. I had a trainer do 1-4 with me and it helps. If you can't bench what you're benching, you just gotta work around and figure out ways to lift volume and loads.

pdxhak

When do you do bench? Early in your workout? If not then change your routine so it is the first exercise you do.

Is chest at the start of your week? If not move it to day 1.

singletrackmtbr

Increase your time under tension. Use your regular weights and slow your reps down. That's how I busted through the same issue. Good luck!

ew_david

navdeeprana wrote: »

@muscles have not tried 5x5 program ever though , will read about it.
@dracarys : no not following any program as of now. No have not deloaded at all, most been adding some weight every week, but now feels like I am not able to lift more or go past the weights I have put in above. I just take 200 gm of protein intake with 5 gm creatine mono

I'd follow a program.

Willbenchforcupcakes

Is that your total bench volume for a week? You want a bigger bench, bench more. Yes I'm a bencher with incredibly bench focused training, but that's not even my warmup.

Get on a proper program. Pick something and stick with it.

Learn how to set up for yourself. Lots of great teaching videos on YouTube, but fundamentally, it's about making sure your setup is the same every set from bar to last set. Ideally, every rep in every set should look the same.

Bench isn't a comfortable lift. But it's rewarding when you nail your perfect form.

cgvet37

I'm on a two a day chest program written by my trainer. I had not hit a plateau yet, but I have seen an increase in my bench since starting it. It's a six week program. If you are interested, I can message it to you.

rainbowbow

You should probably be following a program. You can't expect to just make improvements infinitely until the end of time, so it's best to follow a properly periodized training program.

Find a program and stick to it. You'll need more volume. And i always recommend performing an unstable exercise along with a max strength movement (for example, alternating arm dumbbell press with bench/ romanian split squat with barbell squats, etc.)

Timshel_

That is good muscle progression weekly (actually really good), but gains get harder as you go past just activating existing fiber to adding and building. Also, REST is important! Lastly, there are thresholds for growth that are hard and possibly impossible to pass without a very solid, tuned program of nutrition and regiment.

cgvet37

cgvet37 wrote: »

I'm on a two a day chest program written by my trainer. I had not hit a plateau yet, but I have seen an increase in my bench since starting it. It's a six week program. If you are interested, I can message it to you.

I mean twice a week.

OrdinaryDude300

I am no expert but what I found is these three can help. Take a week or 10 days off. Increase muscle supporting calories. Find your weak link and work on it. For me being a home gym guy for years I had a good bench press going compared to things like core, lower back and legs. My right shoulder was weaker from minor injuries. Once I took notice this was preventing me from progressing I did a combo of resting it (6 weeks) phsyio and then later when it felt great I put extra work on that side. My bench took on a big boost over the progressing months.

sappermuff

Like everyone is saying get on a program. Then, relax and let the program work. The bench press is the slowest lift to progress.

navdeeprana

Thanks everyone. .I am going to try 5x5'string lift. Thanks a ton for all the amazing opinions

ROBOTFOOD

531 program got me up to 275x1 from 225. Weighted dips helped a lot too. Got up to 3plates for 4. (135lb).

SonyaCele

you need to do accessory exercises to build muscle on things like your triceps and shoulders and lats, that will help your bench. Get on a strength program. I lift for strength, we have max effort days, and volume/speed days and lots of tricep and back and shoulder hypertrophy exercises. Also make sure your form is spot on

Lleldiranne

I agree with everyone about getting on a structured program.

The one thing I was thinking that I haven't seen suggested is to ask for someone to spot you when you are progressing past your current weights. I have been doing 5/3/1 and I discovered that when I have someone spot me, I am more confident and have better form, meaning that I can press for more reps on my heaviest set. Plus, it's safer when you're pushing through your PRs to have someone there just in case

navdeeprana

@mathjulz ..I do miiss it...its hard to find a partner ...I tried but evertime...need to be on my own

Lleldiranne

navdeeprana wrote: »

@mathjulz ..I do miiss it...its hard to find a partner ...I tried but evertime...need to be on my own

I don't know how it is where you work out, but when I get to that set, I just ask somebody else who's in the area and knows what he's doing. Most guys are happy to help.