Bench press plateu

Discussion in 'Fitness & Nutrition' started by igo4bmx, Dec 6, 2005.

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  1. igo4bmx

    igo4bmx WHAT WHAT WHAT THE FU OT Supporter

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    I've been looking to increase my bench, but have been stuck at the same weight for quite a while...


    my bench routine

    225 x 10
    275 x 8
    315 x 6
    375-385 x 1-2
    225 x 8
    135 x 10


    I've been stuck at 375-385 for the longest time now, and need some advice...
    should i increase the lower end of my sets?

    Keep in mind my form IMO is perfect. very slow down and solid push up. Feet on floor, back not off the bench..:wtc:
     
  2. chizzle

    chizzle New Member

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  3. igo4bmx

    igo4bmx WHAT WHAT WHAT THE FU OT Supporter

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    is that the heavy weight/low rep routine everyone talks about?
     
  4. Shady VW

    Shady VW New Member

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    Sorta.
     
  5. where is your sticking point?
     
  6. You need to play with heavier weights

    stay above the 85% range
     
  7. Phineas Q Stork

    Phineas Q Stork Active Member

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    :werd: That's what I was going to suggest. How long have you been stuck at that bench and are you bulking or cutting? What do you do for triceps and shoulders
     
  8. igo4bmx

    igo4bmx WHAT WHAT WHAT THE FU OT Supporter

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    do you suggest adding weights with my lower end of the sets?
    375-385 is my max, where i reach failure.
     
  9. well quit doing the pyramid shit

    once you hit a max @ 95-100%

    if you must, drop down to 90% and get a few more singles in

    other than that...dont do anything else
     
  10. igo4bmx

    igo4bmx WHAT WHAT WHAT THE FU OT Supporter

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    varies
    triceps i do.
    skulls with close grip presses. (80 x 10, 10) (100 x 8,8) (110 x 6,6)
    extensions with cable...
    1 arm cable
    1 arm dumbells

    shoulders
    dumbbell presses (95lb dumbells x 10) (105 x 8 ) (115 x 6)
    fwd raises
    lat raises
    shoulder press machine
    shrugs
     
  11. igo4bmx

    igo4bmx WHAT WHAT WHAT THE FU OT Supporter

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    so you think after my heaviest set, i should go down to 345-355 and try another
    then down to 315 for another?

    usually i don't go that hardcore since its my first chest exercise of the day and i want to be able to work the muscles from other angles
     
  12. drop down to 325-345 and do 2-4 singles after you hit the 375-385

    dont go any lower than 325 though

    If i knew your sticking point i could help you out further

    do you get stuck off your chest? midway? at the top?
     
  13. igo4bmx

    igo4bmx WHAT WHAT WHAT THE FU OT Supporter

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    i get the weight stuck right at about midway, but usually i can get it up without help.
     
  14. usually oyu can get it up with no help??

    i mean lets say you were to try 390, would you get it up to midway and then fail?
     
  15. igo4bmx

    igo4bmx WHAT WHAT WHAT THE FU OT Supporter

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    i bet if i tried that, i wouldn't even be able to control it going down :rofl:
    when i lift 315 6 times, i can usually get a feel of what i can do for my heaviest set/rep

    i also don't play too aggressively in adding weight since i've hurt my elbows a couple times trying so...

    i just miss adding weight to the bench since i had a huge gain where i added over 60 lbs to my bench in 6 months...(thanks 1-ad)
     
  16. well next time you bench try 390

    tell me how it goes

    if you get it off your chest fail at midpoint etc

    who knows you might actually get it

    if you miss 390 drop down and do those singles at 85-90% like i suggested

    If you get it, id stop there.
     
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