frustrating bench press platuea

[SuperShredder]

joker- i stopped WSB when skool started, when i did do it my bench didnt only went up maybe 10 lbs.
ill start doing some inlcines too.

coolcolj- u think u can show me this 4 week cycle? thanx man

 

[louden_swain]

Inclines are probably the best upper body exercise out there. They target the entire chest, front delts, upper back, and triceps. I personally recommend a grip that is at least 6 inches wider than the delts.

Many people say that 30 degrees is an ideal angle. I say this is b*llsh*t!!! I personally recommend at least 45 degrees. Using this angle will recruit and incredible amount of muscle fibers in the sternal, clavicle and front delt area.

You say that your first 2 to 4 inches is the most difficult. This is an indicator of weak lats.

You need to build strength in the back. You must include heavy squats and deads in your routine. These exercises will turn your body into an anabolic machine by releasing hormones and building up your metabolism.

Here is some assitance work that you can use:

This is a pool. . .do not include all in one workout.

LEGS 4 x 5-8

Squats
Leg Presses

BACK - 3 x 8

Deadlifts
Dumbbell Rows
Seated Pulley Rows
T-Bar Rows
Barbell Rows
Reverse Grip Pull-Downs
Chins
Shrugs (bar or dumbbells)

DELTS 3 x 8

Seated dumbbell or barbell presses
up right rows

TRICEP - really focus on the inner head 3 x 8

Lying Tricep Extensions (AKA skull crushers)
Overhead Dumbbell Extensions (two handed)
Close Grip Bench Presses
Parallel Dips
Reverse Grip Press-Downs

BICEPS - 3 x 8 (for extra arm stability)

Barbell Curls

Most of all PRIORITIZE your weak areas. I hope you aren't maxing out every week on the bench. . .this is a one way ticket to CNS breadown. . .which will result in no gains.

Good luck!!

 

[Lee]

theres yer problem right there, prioritize incline bench over flat, and instead of doing bench do dumbell press for a while, incline mainly

 

[SuperShredder]

thanx guys

wow i never knew incline presses could help the bench.

my back strength is so-so, i can bb row 165x6 and db row 85x.

maybe u guys could help me make a routine,i would really appreciate that.
and yea i think my shoulders are weak so i should work on that.
thanx again

 

[JOKER47]

THis the routine I am currently using. It is a modified WSB that some Pro Strongman helped me outline.

Warm-ups
8x3 speed bench - 55-60% of 1RM - 45 secs rest between sets

Board presses - 3x3 (Heavy) - I rotate from 4, 3, 2, and 1 board weekly. - 1-2 mins rest between sets

Incline DB - 2x8 - Up the weight by 5lbs when you can complete both sets. - 1-2 mins rest between sets.

Tate Presses -or- DB Extensions - 3-5x10 - Up the weight when you can complete all 5 sets. - 30 secs rest between sets.


The above has added 60lbs to my flat bench 1RM over the last few months. The rest time for all sets is critical as well.


.02,
Joker

 

[louden_swain]

thanx guys

wow i never knew incline presses could help the bench.

my back strength is so-so, i can bb row 165x6 and db row 85x.

maybe u guys could help me make a routine,i would really appreciate that.
and yea i think my shoulders are weak so i should work on that.
thanx again

Whats is your current routine? Are you training legs?

 

[SuperShredder]

joker- i think i could do that routine. i read that speed bench pressing helps off the chest too. i was wondering man where could i put in some back,upperback,and shoulder work? on a another day maybe? thanx bro

louden_swain- right now i dont have much of a routine thats why im trying to make one now.
i did have one day for squats and one day for deadlifts tho. my best dead is 330 and my best squat is around 250.

 

[Debaser]

If we don't see your routine there's no way to help. You are probably stuck from overtraining. You sound like a real hardgainer at 140 lbs. You need to get your diet and training in order, forget little tricks for "boosting your bench" for now. If you train correctly you should be able to get your bench to at least 300 lbs before you need specialty work.

 

[Hannibal]

If we don't see your routine there's no way to help. You are probably stuck from overtraining. You sound like a real hardgainer at 140 lbs.

Talk about buzz words. You can't help him without seeing his routine other than to tell him he is probably a hardgainer that is most likely overtraining??!

You need to get your diet and training in order, forget little tricks for "boosting your bench" for now.

Yet again...you already know his diet ISN'T in order. And why wait...if you want your bench to go up "now" then do it. There are only so many days in a lifetime.

If you train correctly you should be able to get your bench to at least 300 lbs before you need specialty work.

I would love to know what book or study this was based on. Some people start training with the ability to bench 300. Others will NEVER reach 300 UNLESS they incorporate specialty work.

********************************************

Now as for the question of this thread. If you want to get strong you really should train for strength. A low sticking point like that, without seeing your form, is usually due to two things. Weak lats and slow bar speed. If you aren't addressing bar speed then you can't bring it up. Lat work should be in the same plane as the bench...ie. row row row your bench. Chest supported, IMO, are the best.

Floor Presses and Illegal Wides would be good exercises to rotate. Also Leg Drive, Leg Drive, Leg Drive....

Article that may help you...
http://www.testosterone.net/articles/180press.html

Good Luck...go get those 2 wheels.

 

[Debaser]

1. I could help him by listing a routine but I'd rather see his first.

2. His bench will go up, but he needs to get his diet and training in order to do so. This is the right way to do it, obviously.

3. Hardgainer magazine, Beyond Brawn etc. by Stuart McRobert. Most people know nothing about intensity cycling, or they use too much volume, or they try to add weight to the bar too quickly. He does NOT need specialized powerlifting techniques just to break a little over 200.