bench plateau

[ScottHenry]

Ive reached a plateau on the bench press.. been lifting the same amount for weeks now (80kg) any tips or ideas? im sure some of you guys have come across this

[ED_AISH]

I found doing negatives really helps me.

At the moment I am a little stuck with my heavy set at 100kg for 8 so after my last set I will load it up to say 120kg and lower it as slow as possible for say 4-5 reps with my spotter helping with the up movement. Also every now and then I will just do 12 sets of 10 reps at say 60kg - that can sometimes help push through to the next level...

Eating the right food etc is also important - I know dieting for a comp I am just happy to maintain my BP - improvements are rare.

Anyway I don't really know much - I haven't been doing this for that long.

[Cammo]

You could try some rack presses.

Stick a bench in the rack & set the safeties (sp?) at between chest & full extension.

Lift the BB off the safeties to full extension for a couple of workouts instead of all the way down & then see what happens when you do conventional BP at the end of a few weeks.

Blocks are also good for this but require 1 or 2 training partners (& blocks).

[Mike Zero]

Just do something different for a bit; increase volume, increase frequency, try new rep range, new exercises, deload etc.

[rotangs on]

Try different exercises is the main one. Try dips, they are hard when you weigh over 100kgs :grin:

[fudoc5]

try replacing it with DB bench presses instead for a few weeks then go back to it

[ScottHenry]

yeah cheers guys im gonna try db bench for a while then go back to it. also maybe some negative sets also

[ngapuhi strong]

yeah cheers guys im gonna try db bench for a while then go back to it. also maybe some negative sets also

in my experiance going to db have never increased my bb bench when going back to it, more the other way round bb bench increasing db bench

[ExpensiveUrine]

It's all guesswork until you actually post the training program that you've done.

But could be because of:

a. Central/peripheral fatigue that masks your fitness (think CNS/muscular, overreaching), also fatigue generated by the previous exercises that you do before bench press, either on the same day or days before bench press training

b. Too much volume*

c. Too little frequency*

d. Not enough intensity* (%1RM)

e. Poor nutrition

f. Poor sleeping patterns

g. Psychological barrier

h. Technical breakdown on the lift with an increase in intensity (%1RM)

i. Too many other exercises

ect, ect.

*of course can't say for sure without seeing the program/progression that you've done.

Changing to an exercise with a different motor pattern may not be what is needed but rather a simple manipulation of volume/intensity/frequency of the same exercise.

[ohjoshua]

Expensive Knows his shit...

but

Ultimately any taining program needs to res[ect

volume*intenstiy*frequency needs to resp3ect your recovery rate...

but from experience dont go wild on inenstiy b ut ihncrease the frequency.

EU kowsh His SHIT.

:pfft:

but seriously he does.

lol

[SamWelly]

Keep it simple.

I've recently changed my reutine around and found that I am getting stronger and bigger on just 2 exercises per bodypart.

Flat Bench

10 rep warm up 60% of 1rm

8 rep 70% of 1rm

6 rep with block 90% of 1rm

6 rep with block 90% of 1rm

8 rep with block 80% of 1rm

Incline, Decline, or Heavy flys.

10 rep warm up 70% of 1rm

8 rep 80% of 1rm

6 rep 90% of 1rm

8 rep 90% of 1rm

So 9 sets all up, yet more effective than 3 exercises for 3 sets IMO.