Insite for Bench Press

KaydaRN
KaydaRN Posts: 48
edited January 11 in Fitness and Exercise
Soooo been stuck at 135 lbs for a max of 5 reps for several weeks now. I'm working support muscles, my triceps, and actually moving up with skull crushers and extensions but haven't been able to break 5 reps on my first set. I drop set my first set and push out an additional 6-7 reps at 115lbs and continue on at 125-115lbs for 8-10 reps 3 sets total. So looking for tips to break this plateau.

Replies

  • jimmie65
    jimmie65 Posts: 655 Member
    Have you tried ramping your sets up? Warm up with 5 reps at 45 and 5 at 65, then 5 reps of 95, 5 at 115, and then hit the 135?
  • jayche
    jayche Posts: 1,128 Member
    Pyramids, more weight lower reps (3 reps?), more rest (IIRC you have fairly low rest times, which is fine, but if you want to break a plateau its always good to switch things up a bit), speed training with bands, chains.
    You could try dropping the drop sets for a while and see how your bench progresses, I know that drop sets fatigue the hell out of me, could be hindering recovery.
  • KaydaRN
    KaydaRN Posts: 48
    Thanks, I will definitely try the cutting the drop sets out. My rest periods now stand about 90 seconds so I'll give it a little longer. =)
  • Conorfitz92
    Conorfitz92 Posts: 107
    Try changing to flat dumbbell press for a month or so, that really helped me break through it! Are you eating enough?
  • KaydaRN
    KaydaRN Posts: 48
    I sure do eat.... I cook my meals a head of time, I get about 130-150 g of protein every day. I eat when I'm hungry every 2-3 hours. The scale doesn't scare me. Just want to push the limits at the gym hah.
  • Conorfitz92
    Conorfitz92 Posts: 107
    Well if you're diets in check then just change the workout, do something else for a while and you'll break right through that plateau! Good luck :-)
  • KaydaRN
    KaydaRN Posts: 48
    Thank you much ya'll
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