bench fail fml

[Chemo]

Hey

So...

I've plateaued on my bench. I've tried to work around my usual set/rep routine but still very little progress. My usual weights sesh is made up of pyramid sets and i aim to hit the 5x max weight early and then reduce the weight as I fatigue.

In my efforts to bust through, I've tried a 10x10, 5x5 and just straight more sets, it's really ticking me off, and im starting to worry that my efforts are the problem and that im trying too hard. :\

Next plan of attack is some DB bench and possibly look at my diet, I'd rather not change the diet at this stage but if advised it may be time for another "bulk" diet.

Anyone got any tips? Or had a a similar experience they have overcome?

[IronHyde]

I can't say that i have tried to break through a plateau but doing some DB work helped me. I went to DB's for a few weeks recently and after that the first and second week i managed to break two new PB's on BB bench. You have to engage a few more muscles when DB benching and i think it helps when you move back to the bar as you don't have to spend energy stabilizing the weight and can target this into driving the weight up.

How much tricep work do you do? And what is your goal in general?

[SoaringSwine]

And what is your goal in general?

x2 ?

If you want a bigger bench the best approach is to bench more often.

[Phedder]

I agree with trying DB benching for a while, activating the muscles in a slightly different way is often beneficial to the actual target, yours being BB bench. Personally I DB bench twice a week and BB bench once at the end of my weekly routine, for the last 2 weeks. The first week I added 2.5kg to my bench, and the second week I cranked out an extra rep in each set. Couldn't hurt to give it a go.

[Jigga]

Can't overload the chest as well with DBs. I wouldn't drop BB work entirely. Keep Flat BB Bench in your program and perhaps change the order of your exercises. If you doing Flat BB Bench first then try switching it with Inc. BB Bench or Dips and do Flat later in the workout. Don't know much about your program so it's hard to tell you exactly what to do but when I stalled changing up the movement order did heaps for my gains. DB work is good if you have shoulder niggles or as an assistance exercise but I would never swap BB work with it if you can avoid it.

[geneticgod]

have you tried putting in a bit of speed work with bands or something on a different day to your max effort days?

some of the guys with a bit more powerlifting knowledge can help you better with this but it helps amazingly

[BarBrother]

Strong Triceps = Strong bench

key points from a powerlifters point of view:

-dont go to full exhaustion evry week,

-include assistance such as dips, close bench, speed etc

-if you want to increase specific strength i.e bench press, you need a specific programme, a general BB prorgamme will not suffice , check out 5x5 or 5-3-1 or something of that sort

[nzmusclemonster]

Strong Triceps = Strong bench

key points from a powerlifters point of view:

-dont go to full exhaustion evry week,

-include assistance such as dips, close bench, speed etc

-if you want to increase specific strength i.e bench press, you need a specific programme, a general BB prorgamme will not suffice , check out 5x5 or 5-3-1 or something of that sort

Alternating a heavy session followed by a speed session mid week helped me. Going heavy on the standing militarys does wonders as well.

[Best Bench]

When you say you have Plateaued are you talking about 1RM or the number of reps you can do with a certain weight?

Technique can be way of making some good progress. Also, target your weak points. Are you are missing off your chest, or getting stuck half way up?

Triceps are key but this doesn't mean tricep pressdowns, use dips, narrow grip presses, tait press, DB Overhead extensions (my favourite). Also don't forget shoulders and upper back as well as chest.

Speed work will be good especailly if you are missing your lifts half way up.

My approach to bench training is 3 workouts a week based on focusing on all bench muscles, technique, weak points and prehab. This is different to the usual bodybuilding split based on individual muscles.

[Chemo]

Some good stuff here, interested about the speed bands ay O___O

The plateau I talk about is a general weight bracket I've been working around that is hard to get past. at most its a 5x70kg bench that after 3 sets I might have to start dropping reps or sets. My goal is just to beat this weight bracket really, my gains have been steady, this is just a goal for goal setting purposes.

Best bench: It's interesting the frequency your training at. I just changed to a 5 day split not too long ago, and addressing my weak points, I get stuck in the last half of the motion.

Well its chest night tonight, the plan is:

2 sets of medium weight explosive DB reps

5 Sets incline (DB or smith) 5-8 reps

5 Sets DB bench 5-8 reps

dips or tri ext

drop all flys and isolated movements for now

I've heard pre exhaustion can help target muscles ie flys exhaust the pecs and then triceps have to work harder, however would this help when aiming for an increase in strength on a specific movement?

In any case one thing at a time :3 I'll see how splitting my bench efforts with some explosive DB work will help.

Cheers for the input, and special thatnks to runvee for the pro pdf 8) v cool indeed