Bench Press not improving

[jd_uk]

Ok so my bench press is not only staying the same but it is getting worse by 1 rep or so in some sessions.

How can i improve it? I want to put 5-10kg on it by Christmas.

At the moment i just do 3 normal sets but as i don't have a training partner I lift heavy on the first set and ask someone for a spot and then go slightly lighter on the other two sets without a spotter.

Is it worth doing bench press twice per week just for a little while to improve it?

 

[SouthernLord]

Here you go... add 5-10kg to all your lifts...

Bill Starr 5x5 - Madcow Intermediate or Linear Version

 

[Rage-Of-Sparta]

try inclines instead of bench
try different grips
twice a week heavy benching wouldnt help your cause

 

[lockdownd7]

Ok so my bench press is not only staying the same but it is getting worse by 1 rep or so in some sessions.

How can i improve it? I want to put 5-10kg on it by Christmas.

At the moment i just do 3 normal sets but as i don't have a training partner I lift heavy on the first set and ask someone for a spot and then go slightly lighter on the other two sets without a spotter.

You're only doing 3 sets? And that's once per week? No wonder your bench isn't improving. Improvements in strength are best made with frequent neural stimulation. Once a week for 3 sets is not enough. This split would be just the ticket for you.

 

[wolfman87]

^^^that was a great read man, i'm gonna have to try that soon.

 

[dabuffguy]

Ok so my bench press is not only staying the same but it is getting worse by 1 rep or so in some sessions.

How can i improve it? I want to put 5-10kg on it by Christmas.

At the moment i just do 3 normal sets but as i don't have a training partner I lift heavy on the first set and ask someone for a spot and then go slightly lighter on the other two sets without a spotter.

Is it worth doing bench press twice per week just for a little while to improve it?

So, you're saying you only do 1 set of heavy benching per week?

Umm, it's kind of obvious what needs to change isn't it?

 

[Bigpimpin10]

that definetly was a good read..i might try it myself

 

[Big_BK]

whats your tri stuff look like?

 

[keasbey]

interesting read i could always use another 60lbs on my bench.. the 5x5 program is still delivering gains so im not gonna quit it yet, but im defin. bookmarking it for future use

 

[SofaGeorge]

The classic version of the "Add 40 lbs to your bench in just 6 weeks" program that came out in 1995 is the best I've ever found.

MM2K Bench Program <----click the link

Tons of guys have used it... and it works for everybody.

I went up 30 lbs on my bench first time I did it. I went up 25 lbs the second time.