Hey guys long time no talk!

I have been a little disappointed with the fact my Bench Press has remained the same for 3 consecutive weeks. Im stuck on 5 reps of 185, which used to be easy for me. I did take some time off from the gym, and obviously my bench was the first to go. The past 2 months i have been back in the gym, but my i am encoutnering this problem most glaringly in my bench press

What i have tried:
Close grip on other days to increase tri;s
Overhead press on other days
Pullups
Eaten healthy
Sleep

these things usually help me BP go up

I have not gone back on creatine which almost certainly help it go up. So yeah basically asking if someone knows some good ways to get out of a bench press plateau

Im currently doing 185 for 5 reps

should i increase to 205 and do 1 Rep max's??

Stats
175 lbs
5'11
age 21


Thanks guys!

What does your full routine look like? What is your overall goal? What does your diet look like?

Where do you fail at your BP usually? Bottom or higher up?

Bottom (90% of us): need to be more explosive off the chest -> do speed bench press 8x3 (3 secs per set) with 60% of 1RM on non-heavy-BP days. Plus clap push-ups. Do some dumb bell BPs if you want, it helps too.

Top: Board presses or BP in the power rack with the pins set to a higher position, adjust to suit.

After 3 weeks stuck, I got an extra 7.5kg via doing the exercises (for failing at the bottom) for about 5-6 sessions.

And yes going higher with your 1RM helps to get a feel for heavier weights, so that when you go back, the lower weights feel even lighter & easier. Good mental trick.

Hockey Playa said:

Hey guys long time no talk!

I have been a little disappointed with the fact my Bench Press has remained the same for 3 consecutive weeks. Im stuck on 5 reps of 185, which used to be easy for me. I did take some time off from the gym, and obviously my bench was the first to go. The past 2 months i have been back in the gym, but my i am encoutnering this problem most glaringly in my bench press

What i have tried:
Close grip on other days to increase tri;s
Overhead press on other days
Pullups
Eaten healthy
Sleep

these things usually help me BP go up

I have not gone back on creatine which almost certainly help it go up. So yeah basically asking if someone knows some good ways to get out of a bench press plateau

Im currently doing 185 for 5 reps

should i increase to 205 and do 1 Rep max's??

Stats
175 lbs
5'11
age 21


Thanks guys!

Click to expand...

How much strength have you increased in your rows/back exercises these past couple months in terms of reps and weight. You didn't mention them, so you better start incorporating some heavy t-bar rows/machine work/barbell rows/db rows. How about size? Build that ****ing back up, it's your platform from which you press from. If it's not up to par your pressing is going to be weak as **** no matter what you do.

CGBP and building up tris work of course but for how long? you have to look at the big picture get your BACK/SHOULDERS/LEGS and TRIS strong as ****. All while perfecting your technique every chance you get.

How's your setup? You remaining as tight as possible, shoulders/scapulae retracted and locked? Shoulders staying on the bench? Breathing properly (huge belly of air when un racking weight and staying tight?)

I'm 5'11 and hover around 170 to and I can press way more then 185 for 5 reps. Cause I acknowledge how everything is interconnected and try to avoid "weak links" in the chain.

I have not flat benched in a while cause I deem it useless for bodybuilding purposes. If you're powerlifting it's a whole different story though.

Check out this vid by the one and only Dave Tate. He goes over technique and other stuff http://www.tmuscle.com/free_online_...rformance/dave_tates_sixweek_bench_press_cure

The 1 rep max is a test and an ego stroking exercise. If you want to increase nervous system efficiency then train like a powerlifter for a bit. Powerlifters are hella strong but small (for the weight they're lifting) and don't have much endurance.

185 is decent for your size. 205 is the way to go. Do it smart and keep that ego out of the way. You're only competing against yourself. F*ck them. It's all on YOU, for YOU.