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Breaking a bench press plateau

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transform
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2005/07/22 01:05:48 (permalink)
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Breaking a bench press plateau

For the last 5 months or so iv been stuck at the same weight on my bench press. Since Iv been stuck at 92.5 for 8 so i figured that id been using it to long, so if i avoided it for a while itd help me break this plateau. So i did incline bench, flys and DB bench press for 6 weeks. Over the 6 weeks i made really good gains, all my weights were up, for example my incline bench went from72.5 for 8 to 80 for 8.However when i did bench press today i was still stuck at 92.5 for 8.Very disappointed. Any idea what i can do to get through this? My routine is inc bench 4 sets, flys 4 sets, DB bench 4 sets and aim for 7or8 reps per set and train pecs once a week.Like isaid im not overtraining coz im making gains on everything except my bench.Thanks
#1

8 Replies Related Threads

    bigbadben
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    RE: Breaking a bench press plateau 2005/07/22 09:58:26 (permalink)
    You doing flat barbell bench last then? i would do bench first. I always do that first becuase its my power exercise and i like to be fresh. If you do it first im sure you will see good gains. keep sets and everything else the same for now and see how u get on. If that doesnt improve then you can change reps/sets after.
    #2
    tokar
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    RE: Breaking a bench press plateau 2005/07/22 12:27:28 (permalink)
    I really don't know where people get the idea from that to get better at something you stop doing it. I mean, in what field of endeavour is that the case? So why should it be the case when lifting weights? You stop doing something, you get worse at it.

    What kind of weights do you use when benching? Do you cycle the weights you use, or do you just do four sets of 7-8 with the heaviest weight you can lift that day? Most likely what you need to be doing is structuring how you lift better- go back to flat bench, drop some weight off and work back up.
    #3
    growing slow
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    Reverse training 2005/07/22 13:21:37 (permalink)
    I'm no expert, since I'm a beginner myself, but I'm going to tell you about an article I read in a US Men's Fitness magazine a few months back about getting over your plateau.

    I tried it and it worked for me. Over five weeks you use this programme on any muscle group you want. On week one, take your eight rep max and rather than 3 sets of 10 do 10 sets of 3 with a 90 second rest between each set. On week 2 add another set, so you're doing 11 sets of three. Continue 12, 13, 14...then on week six test your eight rep max, which will have gone up. Ta da.

    I'm still in the earlies so my bench for eight reps is 45kg on the Smith, but it got me over 42.5 where I was stuck. I'm still a weakling, I know! Lol.

    Body Combat for cardio days
    #4
    T_Dawg Jack
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    RE: Breaking a bench press plateau 2005/07/22 14:06:11 (permalink)
    I'm assuming your goal is hypertrophy with strength being secondary from what I've read from your post.
    If your bench is stuck, then you might want to look at 10x3 mesocycle of 6-8 weeks. Take 80% of your 1RM for your bench press and do ten sets of three. The logic behind this is that your are utilising your fast twitch muscle fibres (which are the strongest) because the set is so short duration. However becuase you are doing ten sets you are also going to trigger hypertrophy because there is sufficent volume.
    Something like will defiently blast you through your plateau. Be sure to add weight each week even if its the smallest plates.
    #5
    an1mal111
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    RE: Breaking a bench press plateau 2005/07/22 15:12:41 (permalink)
    It could be all mental.. assess your attitude to lifting before anything else. Also, you neglect to mention weather or not you have gained or lost weight.
    post edited by an1mal111 - 2005/07/22 15:13:37
    #6
    samcim
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    RE: Breaking a bench press plateau 2005/07/22 16:42:03 (permalink)

    ORIGINAL: T_Dawg Jack

    I'm assuming your goal is hypertrophy with strength being secondary from what I've read from your post.
    If your bench is stuck, then you might want to look at 10x3 mesocycle of 6-8 weeks. Take 80% of your 1RM for your bench press and do ten sets of three. The logic behind this is that your are utilising your fast twitch muscle fibres (which are the strongest) because the set is so short duration. However becuase you are doing ten sets you are also going to trigger hypertrophy because there is sufficent volume.
    Something like will defiently blast you through your plateau. Be sure to add weight each week even if its the smallest plates.

    This might be the answer TBH, dont do other chest excercises tho.
    #7
    DieselCage
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    RE: Breaking a bench press plateau 2005/07/22 20:38:26 (permalink)
    the key your looking for is -> increase the size/strength of your triceps.

    When i hit a bench press plateau, I cut my bench press out for a few weeks, alter my whole routine round, and train triceps twice a week, hitting them with heavy weights.

    Next time I do my bench press, my lifts are up

    Hope this helps
    DC

    "Always act as though it were impossible to fail."

    #8
    transform
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    RE: Breaking a bench press plateau 2005/07/22 21:33:54 (permalink)
    Well, over the last 6 weeks i have gained alot of weight, some of which is fat.I went from 182 to 188.Like i said, my incline bench is up, my flys were 20kg for 7 and now theyre 22.5 for 9, and my DB press at the end was 27.5 for 6, now there 30kg for 7 and every muscle group on my body has been making steady consistant progress, except bench press.I aim for a weight I max out with on 8 reps and my aim is mainly for size, strenght being a secondary aim.As for attitude to lifting, Im totally dedicated to weight trainin and bodybuilding, hence the reason im so pissed about this plateau and so eager to get through it. I think a large part of the problem is psychological because i train alone and Iv got caught under the bar on a few occasions, so im reluctant to push myself as hard on bench as I would on other exercises. Thanks very much for the advice everyone, Ill try out all the suggestions starting with the 10x3 mesocycle of 6-8 weeks, and Ill use barbell bench press as the foundation of my pec routines again
    post edited by transform - 2005/07/22 21:34:54
    #9
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