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.

 

[Knoxfan]

Need to lift more.......and probably eat more too. 3 sets isnt enough at all. Not to mention, my best lifts were made by staying OFF flat bar for a while, and just working dumbells. Its about breathing as well...some of the guys in the powerlifting section will be able to help you out a lot with this. But i was able to bench 445lbs at 189lbs body weight. Achieved most of that with dumbell work. Not to mention, back and tri's play a huge role in the process of that lift.

eat more, lift harder, and drink your tuna!

 

[viciousness]

dropsets/coffee/supersets/eca stacks all can help improve benchpress

 

[jd_uk]

Cheers guys, I went to the gym tonight and lifted heavy on 2 of 3 sets instead (those i was able to get a spot on) and also did 3 sets of heavy dumbell press with a slight incline. I added dumbell press last week too and my bench went up slightly tonight for the first time in a while.

 

[dabuffguy]

Cheers guys, I went to the gym tonight and lifted heavy on 2 of 3 sets instead (those i was able to get a spot on) and also did 3 sets of heavy dumbell press with a slight incline. I added dumbell press last week too and my bench went up slightly tonight for the first time in a while.

Bro,

ALL of your sets should be heavy. No matter the rep range. If you aren't pushing it heavy every time, you are wussing out.


Every set should kick your ass hardcore. Get the intensity up in the gym. Lift like a motherfucker.


Once you can't possibly lift heavy weights any longer, then you're done.


I currently do 10 sets of heavy ass bench every time I do chest. then I do 2 light sets with super high reps.

5 sets on flat bar, and 5 sets on incline DB. I can't move my arms when I finish. (not saying you should copy me, but you gotta lift big baby)

No pain no gain. Make it hurt (in a good way) or you are short changing yourself.

 

[Rage-Of-Sparta]

10 sets of heavy pressing
i would be overtraining if i did something like that
6-8 sets is all i need
stimulate dont annihilate
why does your bench matter so much?
it is by no means a good measure of someone's strength

 

[the_alcatraz]

What is your diet like?

Are you sure you are getting enough calories and good nutrition?

Are you sure you are not overtrained?

Are you resting ENOUGH?

 

[jd_uk]

why does your bench matter so much?
it is by no means a good measure of someone's strength

...because it is my only lift which i struggle to increase. Deadlifts and Squats go up every week.

 

[jd_uk]

What is your diet like?

Are you sure you are getting enough calories and good nutrition?

Are you sure you are not overtrained?

Are you resting ENOUGH?

I'll keep those questions in mind. My diet is generally good, i'm getting a lot of protein from chicken, tuna and shakes mainly and eating a load of pasta, potatoes and some veg.

I'm not overtraining although i do go running 2/3 times per week also which i know isn't always the best for increasing strength but my goal is to be a functional athlete and not a bodybuilder.

Rest is usually pretty good.

I think my main problem is i haven't been mixing things up or lifting heavy enough on chest (due to training alone).

 

[fortunatesun]

I think my main problem is i haven't been mixing things up or lifting heavy enough on chest (due to training alone).

This is a common problem for people having problems increasing bench press. It's why someone asked if you were training triceps in an earlier post. Stronger tris will equal better bench. Close grip and various triceps extensions are popular ways to do this.

The same is true for your lats. Something like pull ups (keeping elbows in) will have a good carryover to your bench.

If you can't go all out with your weights then you need to increase your volume. It's most basic math: If your workout consisted of a single rep of a one rep max of lbs. then you've lifted 100 lbs. for the day. If instead you lift 1 set of 5 reps @ 75% of your 100 lb. max then you've moved 375 lbs.for the day. Increasing your work capacity increases your strength which you can then easily translate into higher numbers.

As an example, here's the numbers for the first week of a monthly plan written by Boris Sheiko, a famous coach of Russian strength athletes:

Monday- 1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 75% 3Х5 (30)
3.Bench Press 50% 5Х1, 60% 5Х1, 70% 4Х4 (26)

Wednesday- 1.Bench Press 50% 5Х1, 60% 5Х1, 70% 4Х2, 75% 3Х2, 80% 2Х2, 75% 3Х2, 70% 4Х1, 60% 5Х1, 50% 6Х1. (49)
3.Bench press locality (Lockout) 3Х6.

Friday- 1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х2, 80% 2Х5 (25)
3.Close-Grip Bench Press 50% 4Х1, 60% 4Х2, 65% 3Х5 (27)
4.Pec Dec Flies 8Х5.

Saturday- 1.Incline Bench Press with Barbell 4Х6.
2.Flat Dumbbell Bench Press 2Х6.

They also squat and do exercises for triceps and lats. Afterwords they do a peaking cycle where they taper the number of lifts while increasing weights in order achieve a new personal best.

Of course this is an extreme example geared for athletes but it shows what can be done without using maximum weights every session.

 

[gimmehalo]

Do declines, heavy negatives, and 21s

 

[bran88]

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.

That bench routine looks really good!