Why won't my bench press improve?!

jessicamckay13

I have been lifting heavier since being cleared from my doc post-wrist surgery about the beginning of October. I'm doing just upper body because I'm waiting for knee MRI. I tend to go chest/triceps/biceps one day, then back/shoulders the next lifting day. Abs 3x week.

I am adding weight like crazy for everything but chest, especially bench press! I haven't maxed but I usually do sets of 6-8 and start with 55 lbs, then 65 lbs, then I need a spotter for 75 lbs. We start with bench so it's not like I'm tired. I am so frustrated! My arms are bigger, I feel stronger, but I am stuck at 75 lbs! That's like...just over 70% body weight I think.


Suggestions?

jacksonpt

Maybe because you haven't maxed out? The last few times I've lifted I've felt like my tris were limiting my bench, so I'll be paying more attention to those.

Following along for other suggestions.

AlsDonkBoxSquat

Maybe take a break from the bar and try other chest exercises for a few weeks, then come back to the bar. So grab some dumbbells and do single arm presses, or progressively more difficult push ups in it's place for a couple of weeks?

Just an idea.

ninerbuff

Try doing negatives with a spotter. Load the bar up with 100lbs. and once off the rack, slowly lower the bar as slow as you can, then have your spotter assist in pushing it up and repeat for 6 reps. I've found doing this can be helpful in increasing strength.

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jessicamckay13

One day I did a couple reps of 85, so I know I CAN do it, but I just can't get more than two.

Also, can't do pushups because the scar tissue in my wrist limits ROM still.

Chest days I usually do 4 chest exercises (bench with bar or dumbbells, incline smith or dumbbells, decline bar, chest press, wide somethingsomethingscaryyellowmachine, chest fly, etc), then a couple tricep and a couple bicep.

gtwin

Try working in the 3-5 rep range. It's all mental too....I was stuck on the same weight with bench for months until I finally just went for it. For me, it was having a spotter that was hindering me. Just be patient, and taking a week off from benching can also be the trick. A lot times you come back stronger than before with a new mindset and you'll blast through the weight you were stuck at.

engineman312

how about start at 75 next time? and work from there. or you can do three sets of 65.

GorillaNJ

Maybe look into changing up the routine. instead of doing 6-8 reps. Do a couple of weeks doing 12-15 reps with lighter weights. Then a couple of weeks with 3-4 reps of max weight.

Also be sure to mix in some incline and decline bench press.. really working all parts of your muscles.

AlsDonkBoxSquat

One day I did a couple reps of 85, so I know I CAN do it, but I just can't get more than two.

Also, can't do pushups because the scar tissue in my wrist limits ROM still.

Chest days I usually do 4 chest exercises (bench with bar or dumbbells, incline smith or dumbbells, decline bar, chest press, wide somethingsomethingscaryyellowmachine, chest fly, etc), then a couple tricep and a couple bicep.

Looks like you are getting some really good advice for the bar here.

As far as pushups go, have you tried doing them on dumbbells? My gym has both round and hexagonal dumb bells. When my wrists are bothering me I just do the push ups on the hexagonal dumb bells so that I don't have to break my wrist positioning.

Lift_hard_eat_big

Ninerbuff, what's your opinion on partiaI reps

myofibril

Just deload.

Either take a week or two off your bench press or work at a lighter weight with higher reps for a while and get back to it as has already been said.

UponThisRock

Strength gains are best in the 1-5 rep range

Larius

Bench press twice a week. No more or less.

8 reps is too many for adding maximal strength. You start to get into the endurance range at 8+.

I would recommend doing 5x5s for any beginner. That's 5 sets of 5 reps each. Only try to for more reps on the last set. When you can do 8 reps on your last set, add weight.

Grip the bar as hard as you can. Brace your core before lifting to provide stability. Get a spotter you trust if you have any fear of the weight, because you need to be working close to your limits to improve.

gtwin

Also, how many warm-up sets and working sets are you doing? Maybe you're doing too many warm up sets and fatiguing your muscles too soon. Or you could try pyramiding down instead of up. Try starting 90 lbs...then pyramid down on your working sets.

Lift_hard_eat_big

Strength gains are best in the 1-5 rep range

Agreed, 5x5 are great for strength gains

jessicamckay13

My husband is my spotter He's fairly trustworthy.


I'm going to try starting higher next time, less reps. I was doing more reps yesterday because I got to the gym after hubby did so I was "catching up" to him. I think that was my mistake. Also, neg reps is on my to-do list.

Thanks guys! My goal is to bench my body weight (105lbs, give or take a few cookies) so I've got a ways to go.

auroranflash

Bench press twice a week. No more or less.

8 reps is too many for adding maximal strength. You start to get into the endurance range at 8+.

I would recommend doing 5x5s for any beginner. That's 5 sets of 5 reps each. Only try to for more reps on the last set. When you can do 8 reps on your last set, add weight.

Grip the bar as hard as you can. Brace your core before lifting to provide stability. Get a spotter you trust if you have any fear of the weight, because you need to be working close to your limits to improve.

I'm gonna copy this down for my own info, thanks, this helps a lot.

jessicamckay13

I went out for a drink with a friend last night and she said she wanted to lift with me but didn't want to lift heavy because she didn't want to bulk up. I just about banged my head on the table.

I patiently explained muscle endurance vs muscle strength and men vs women, etc. I could see the doubt in her face, so my new goal is to get her in the weight room with me I did take it as a compliment when she said my arms are bigger...

warmachinejt

work your lats more
wide grip pull ups and lat pulldowns
also grip the bar wider and try to bend it inwards when you do a rep

ninerbuff

Ninerbuff, what's your opinion on partiaI reps

From start position or from bottom position? If from start position (like standing position in a squat) then doing a partial rep (quarter or half squat), I think is a waste of time. However, if you are in the bottom position (90 degree squat) and only come halfway up then go back down, then I think it's beneficial.

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UponThisRock

If from start position (like standing position in a squat) then doing a partial rep (quarter or half squat), I think is a waste of time.

Are partials ok if my goal is to impress my bros with a 405 squat?

Please advise.

jessicamckay13

If from start position (like standing position in a squat) then doing a partial rep (quarter or half squat), I think is a waste of time.

Are partials ok if my goal is to impress my bros with a 405 squat?

Please advise.

Ha! It's good to have goals.


How about exercises to work my lower abs (I blame my children for only being able to see the upper 4 pack) that won't kill my lower back?

Crowhorse

Strength gains are best in the 1-5 rep range

Agreed, 5x5 are great for strength gains

Ok, this is going to sound dumb, but I see this all the time and I have to wonder what they mean by 5x5s.

Do they mean 5 sets of 5 reps of each individual exercise?

OR

Do they mean 5 reps of 5 different exercises at the heavier weights?

I honestly don't think, if I was doing heavier weights, that I would be able to do more than one set of each exercise if I can barely lift the last rep.

Crowhorse

Ninerbuff, what's your opinion on partiaI reps

From start position or from bottom position? If from start position (like standing position in a squat) then doing a partial rep (quarter or half squat), I think is a waste of time. However, if you are in the bottom position (90 degree squat) and only come halfway up then go back down, then I think it's beneficial.

A.C.E. Certified Personal Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 28+ years and have studied kinesiology and nutrition

They do that in Total Pump (call them bottom halves where they only come up part way and down again) and they are killer. They get me every time.

UponThisRock

How about exercises to work my lower abs (I blame my children for only being able to see the upper 4 pack) that won't kill my lower back?

The "lower abs" aren't a seprate muscle group, there's no way to really target them specifically. How your abs look is mostly genetic, most people won't have visible lower abs until they get to a VERY low bodyfat, some people won't even get them then.

The best way to make abs visible is to lose fat and hold on to as much muscle as possible, direct training of the abs is helpful as well (which most people do wrong). If you don't like what your abs ultimately look like once them become visible, get a time machine and find new parents

UponThisRock

Ok, this is going to sound dumb, but I see this all the time and I have to wonder what they mean by 5x5s.

Do they mean 5 sets of 5 reps of each individual exercise?

OR

Do they mean 5 reps of 5 different exercises at the heavier weights?

I honestly don't think, if I was doing heavier weights, that I would be able to do more than one set of each exercise if I can barely lift the last rep.

5x5 is 5 sets of 5 reps of each individual exercise. However, 5x5 plans typically have you moving from a lower weight on the first set, to a higher weight on the last rep.

For someone who hasn't built up a lot of strength yet, 5x5 isn't really the best way to go, I would recommend doing 3x5 with the same weight; moving up in weight you can complete all 3 sets of 5 reps.

jessicamckay13

How about exercises to work my lower abs (I blame my children for only being able to see the upper 4 pack) that won't kill my lower back?

The "lower abs" aren't a seprate muscle group, there's no way to really target them specifically. How your abs look is mostly genetic, most people won't have visible lower abs until they get to a VERY low bodyfat, some people won't even get them then.

The best way to make abs visible is to lose fat and hold on to as much muscle as possible, direct training of the abs is helpful as well (which most people do wrong). If you don't like what your abs ultimately look like once them become visible, get a time machine and find new parents

Yeah, I know about muscle groups, taking PT exam this month. I am just having a pissy day because I can't do legs so I'm picking on myself. I have "essential" bodyfat percentage, you can see a six pack, I just want a manly one. And manly arms.

Sidesteal

I tend to go chest/triceps/biceps one day, then back/shoulders the next lifting day.


Suggestions?

How many rest days do you have in between the above two splits?

jessicamckay13

I tend to go chest/triceps/biceps one day, then back/shoulders the next lifting day.


Suggestions?

How many rest days do you have in between the above two splits?

It depends on the week, what kid activities I have, husband's work meetings, etc. I try to get 2 days rest between each lifting day. I also don't get nearly enough sleep. I didn't cut cals when I had to quit running so I'm still above 2k for cals so I know I'm eating more than enough.

joejccva71

Give us your entire routine.

Days on, Days off. Reps & Sets per exercise. What exercises are you doing BESIDES bench?

It's most likely that you need a week off completely from training. Hence, deload week.

But give us your entire regime first.

Scott613

One day I did a couple reps of 85, so I know I CAN do it, but I just can't get more than two.

Also, can't do pushups because the scar tissue in my wrist limits ROM still.

Chest days I usually do 4 chest exercises (bench with bar or dumbbells, incline smith or dumbbells, decline bar, chest press, wide somethingsomethingscaryyellowmachine, chest fly, etc), then a couple tricep and a couple bicep.

Use push up bars or dumbells as push up bars. It will limit your range of motion on the wrist while giving you more ROM with your chest. You might also want to do all your push (chest/tris/shoulders) execises one day and pull (back/bis) exercises the next that way you get at least one day in between and aren't overloading your triceps.