Bench Platueau
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I have been stuck on the same bench press max for what seems like an eternity, about 10 months. Anybody else had this problem? Am working a 531 at the moment and will be testing my maxes on bench/deadlift and squat in a couple of weeks, I feel like I'm making progress, just hope my bench max has increased, I know the other two lifts have. It's sooooo bloody annoying!!!
Joseph_Walton01/04/11 @ 13:34
Work on your weaknesses, are you slow off your chest, or at the top. You need to be strong from every angle, so start doing shoulder work, incline, decline. variety is what will improve it.
Post Edited: 01.04.2011 @ 13:38 PM by n1ck
Weakest part is the lockout. 
n1ck said:I have been stuck on the same bench press max for what seems like an eternity, about 10 months. Anybody else had this problem? Am working a 531 at the moment and will be testing my maxes on bench/deadlift and squat in a couple of weeks, I feel like I'm making progress, just hope my bench max has increased, I know the other two lifts have. It's sooooo bloody annoying!!!
Have you tried dealing directly with the muccles individually or have you just benched ? If not try and focus on taking it back to its rawest form and developing the strength in the functional muscles reqd, i.e back, rear delts ,core,tris,upper/lower/mid chest front delts .........spend a while preparing to bench rather than expecting it to increase.......lay the groundwork then build the bench.
ursus said:
Have you tried dealing directly with the muccles individually or have you just benched ? If not try and focus on taking it back to its rawest form and developing the strength in the functional muscles reqd, i.e back, rear delts ,core,tris,upper/lower/mid chest front delts .........spend a while preparing to bench rather than expecting it to increase.......lay the groundwork then build the bench.
Have you tried dealing directly with the muccles individually or have you just benched ? If not try and focus on taking it back to its rawest form and developing the strength in the functional muscles reqd, i.e back, rear delts ,core,tris,upper/lower/mid chest front delts .........spend a while preparing to bench rather than expecting it to increase.......lay the groundwork then build the bench.
I have been focusing on core work aswell as delts and lat's too, These are all things I never use to do before, I'll take on board what you said about the different chest areas, It must be well over a year since I last did any decline benching.
n1ck said:
I have been focusing on core work aswell as delts and lat's too, These are all things I never use to do before, I'll take on board what you said about the different chest areas, It must be well over a year since I last did any decline benching.
I have been focusing on core work aswell as delts and lat's too, These are all things I never use to do before, I'll take on board what you said about the different chest areas, It must be well over a year since I last did any decline benching.
i decline every week i believe it teaches your back to press and teaches you to press in the 'line' + alot of people can decline bench more weight than on the flat bench, i can get 30+kilos more on the decline so it builds your mental confidence to handle more weight .
ursus said:
i decline every week i believe it teaches your back to press and teaches you to press in the 'line' + alot of people can decline bench more weight than on the flat bench, i can get 30+kilos more on the decline so it builds your mental confidence to handle more weight .
i decline every week i believe it teaches your back to press and teaches you to press in the 'line' + alot of people can decline bench more weight than on the flat bench, i can get 30+kilos more on the decline so it builds your mental confidence to handle more weight .
I think the mental side of it is an issue for me too, I can push at least 10kg more on decline, I'll start doing them again to build up some more confidence.
Cheers.
n1ck....were do you fail your bench? If your unequiiped IMO:-
If at the top....heavy board work, log bench etc
at the bottom....heavy weighted dips, paused speed bench
If at the top....heavy board work, log bench etc
at the bottom....heavy weighted dips, paused speed bench
i would add inclines to help power from the bottom, declines feel like they might help aswell, but i havent really given them a good go yet
JC said:n1ck....were do you fail your bench? If your unequiiped IMO:-
If at the top....heavy board work, log bench etc
at the bottom....heavy weighted dips, paused speed bench
If at the top....heavy board work, log bench etc
at the bottom....heavy weighted dips, paused speed bench
At the top, I've just started doing heavy board work and did some weighted dips yesterday for the first time in ages so fingers crossed.
Carl said:i would add inclines to help power from the bottom, declines feel like they might help aswell, but i havent really given them a good go yet
I do inclines but not very often, I'll do them a bit more.
If you can get the weight moving but not lock it out, tricep strength is whats lacking. Thats the only funtional muscle in the lock out. So plenty of board pressing with as heavy weight as possible needed and all kinds of other tricep work.
Stetec said:If you can get the weight moving but not lock it out, tricep strength is whats lacking. Thats the only funtional muscle in the lock out. So plenty of board pressing with as heavy weight as possible needed and all kinds of other tricep work.
Heavy singles?
n1ck said:
Heavy singles?
Heavy singles?
or doubles or triples
either way you will be able to 'overload' the triceps.....as you'll be able to handle considerably more weight on moderate/high boards
Well, you could do some lighter for a few reps and lead up to some heavier ones. Have you heard of an exercise called tricep death? Have a look on Youtube, I tried this for a while using a variety of bits and bobs around the gym to space the weight away from my chest to work the triceps. My pressing lockout ability improved loads.