Can't gain in bench... (very low bench for my size)

[curgeo]

Check out www.elitefts.com

There could be a lot of things into play. I really would have to see you bench before I could say it was some biomechanical problem. If you are a tricep bencher that is good news for powerlifting. We use mostly tricep/shoulder and lat strength to bench.

You cannot train like a bodybuilder if you want to be strong. Goto the link above and read "The Eight Keys".......Shit.....read everything on that site. You will find more information there on being strong than anywhere else.

Let me guess....you have been doing 5x5 for a while right? When you don't change your loads and exercises, the body will adapt and a process of detraining will take effect. It means you are regressing instead of advancing in your training. Mix your volume and load up a but. Do some heavy singles.....do some heavy triples.....max out on your cg.

Do you lift weight slowly up and down? Explode the weight every rep up.

There are too many variables to analyze. Do you eat enough? You are lean right? Are you taking in protein thruout the day? Are you give yourself simple carbs to recover from your workout? How many times do you train chest a week? Bodyparts a week? Do you train your legs/back and shoulders?

Please check out www.elitefts.com You won't regret it.

 

[e6er]

Have you ever tried using te Smith Machine? I find that I can lift more and it doesn't compramise my form..

 

[eat big]

Have you ever tried using te Smith Machine? I find that I can lift more and it doesn't compramise my form..

smith machines are awful for benching in my opinion

 

[Dieharder]

If you really really cant get the feel of bench, unless you are training to powerlift, then id say fuck it. The most i ever benched was 255 for sets of 4-5, at a bodyweight of around 210. Now i do dips for chest as my primary exercise, and my chest growth has made much more progress.

I agree with everything Studmuffin said, i am your height and weigh about 205 right now, narrow shoulders, long arms, and had a very flat chest. I can pull over 400lbs for reps on deads, but bench for me as always sucked and I felt it more in my shoulders than anything.

 

[e6er]

smith machines are awful for benching in my opinion

I got accustomed to using it b/c I never have a spotter, and when I want to put up heavy weights I feel more comfortable using the Smith Machine.

 

[yomama]

Use cables first, to burn out your chest a bit. Then move onto bench. Dont use too close of a grip or you will burn out your triceps in no time. Try and get your shoulders and triceps bigger if you want to move up on chest.

 

[InTraining]

Definitely agree with the cable idea. I've been doing cable crossovers either from the high or low pulley before moving onto incline BB\DB and it's been working very well from a growth standpoint.

You might want to try using a limited ROM as well....focusing all the stress on the chest and stopping right before the tris\front delts take over...

Finally, try prioritizing inclines for a little while and see what happens.

 

[LVTitan]

good read here guys, as you can see, my chest is lacking big time too, everything else grows fast except legs and chest... the most i've benched is like 185 flat and 205 on decline. , i really need to build up my chest, size/looks mostly im not a power lifter, just want to look nice w/out a shirt on..ya know

 

[jarondi]

Thanks for the advice all of you have given me.


I have decided to get my arm fixed (I know I've had problems benching before my arm was screwed up, but might as well get it fixed), and have decided to go w/ varying reps and grips, as well as more intensive tricep work such as dips/closegrip/extensions. I'm also going to try to drive the weight up as well as try some sets in the power rack w/ the pins higher to focus on my weak area. Finally, I'll try some cable cross-overs to burn chest early like has been recently posted, to see if those help.

I think that should at least get me to 185.

 

[harbinator]

Sorry to dig up an old thread, but I was doing some searches since I have the
same exact problem. I was 6'5 310lb 35% bf when I started hitting the gym and I benched about the same as you, yes a 310lb man benching 135. Im 240lb 20% bf now and still have trouble with 135lb. I don't know what it is no matter how hard I blast chest/tris I never "feel" it the next few days like I do after any other workout (back/bi/abs/legs/shoulders). Everything on my body is growing except for chest and triceps, Ive tried every excercise mentioned here and definitely find dips to be my favorite.

Im in a little different situation since Im trying to lose weight and not gain it but it is still discouraging to see everything else growing and going up in weight except for chest/tri. Once I get down to about 15% bf I will start bulking, this may help but Im not optimistic.

Also, I think I may have

http://www.everything2.com/index.pl?node=Pectus Excavatum

This condition, just from the description I think it applies to me although Ill have to see a doctor about it.