sticky bench press

[nemesis]

What's peoples personal favorite methods for getting past stalled bench press gains?

I've been stuck on 110kg for a month without any real increases. If anything I've almost gone backwards recently. I can knock out 10 reps of 100 relatively easy but when I add that extra 10 it feels like an extra 40 for some reason. Tried blasting out high reps on less weight after failing at 110 but not sure if getting a spotter to help do forced reps, partials or something else is needed?

What do you do to get past a sticking point?

Thanks

[Ninja]

How old are you and how long have you been training? Body type?

[Big john]

What's peoples personal favorite methods for getting past stalled bench press gains?

Depends, where abouts are you stalling on the bench press?. Its abit hard to go on when someone says they are stalling on a particular lift and don't say where in the lift they are breaking down/stalling.

it could been afew reasons why your not making any progress in your bench. you could alrdy be in a pre-fatigued state before doing you set at 110, could be a break down in form, or it could be you have weak tris/body part. the list could go on. if you want to try increase your bench id drop the intensity and up the volume of your pressing movements sets of 3-5 reps and see how that goes.

What do you do to get past a sticking point?

afew things that have helpt get my bench up..

board work with bench press (if you can get accsess to them)

heavy tricep work (close grip/skulls/JM presses)

floor pressing

uppper back develoment -rows/db rows/face pulls

heavy tricep work 8)

just my 10c thou

[I Declare War]

I'd suggest trying a few weeks of smith machine benching, use only weights where you are able to power through the full ROM for about 6-10 reps. When I say power through the full ROM - I'm meaning where you can go through the full ROM without loosing speed yet also at a level where you're working damn hard to get the job done.

I just did the above and went back to the free weight bench and tore it up... was quite fun.

Just an idea the above... worth trying if you're a bit bored/sick of your current routine.

[red machine]

put on some more bw

[severe]

How fast do you think you can progress up the weight scale? A month on 110 and you want to go higher now?

I know what you are saying about the extra 10 feeling like 40. When I went to 115kg for sets I noticed it way more than what how I imagined 5kg feels like on its own, added to it.

You could get a spotter and go to 115, and spend some time on that doing 3-4 sets at 115 for as many reps as possible. Even if you only get 3-4 you will be getting stronger as a result. Every 3-4 weeks, drop it back to 110 and pump those suckers out.

I eat more carbs on bench and leg days too. 2 minute noodles and tuna ftw!

But you should be content to increase sets on 110, and ride the wave.

[Terrymundo]

Terry's 4 step programme to improving your bench.

1. Eat more: seriously, try getting bigger and not improve your bench I dare you.

2. Play with speeds: I shot up to 140 from 125 just doing speed training.

3. Shorten the stroke: I'll see if i can find it but there is good video of how to reduce the distance travelled by the bar (more PL than BB)

4. Hit incline for a few weeks then transfer back to flat. I feel this brings up the stability in my flat bench.

[nemesis]

Thanks everyone for all your advice and feedback.

Yeah when I say stuck on 110kg, I know increasing weight is going to be slow but I am concerned I haven't even added any reps for a month. thats all the progress I want for now.

I do think its contributed to by a failure in form once upto 110. Having weak wrists I think my hands roll back causing the bar to raise up my hand. so pushing palms up rather than fists up.

I'm gonna look at a few of the things suggested here. I already do a few things listed here too. so feeling confident for future improvments.

It's just frustrating as 100kg feels so light and controllable but then 110 makes me feel like I'm about to compress my arms into my body :doh:

thanks again everyone for your help. Any more ideas or thoughts on what others do to get through sticking points are welcome.

[severe]

It's just frustrating as 100kg feels so light and controllable but then 110 makes me feel like I'm about to compress my arms into my body :doh:

[tomleegolf]

One month? Ive been stuck at 90 for a year!

[muscle99]

... Something that I have noticed makes an incredible difference if where you place your hands on the bar, too wide will severely limit the weight you use. I use the 45 degree rule for the elbows... the bar and your body is a 90 degree angle, place your hands on the bar where your elbows are halfway between the bar and your body.

Sometimes ya just need a break from a particular exercise for a few weeks

[nemesis]

yeah but you got some bloody good numbers for your other lifts TLG, so be happy mate.

I shouldn't complain as I've gone from being mechanicaly broken with bench press to it being my best lift at the mo. so not bad for a guy who broke right elbow twice, left one once, left wrist once and right wrist twice, oh and not forgetting left collar bone and shoulder socket. (my kids are never allowed motorbikes on the road as a result!)

thanks 99 its with that thinking that I am thinking of doing that or a week on week off with my deadlifts, just while I concentrate on building my squat. Recovery from deads is taking longer than I like and interfering with my usual split schedule. back day might become upper / mid back day.