Having trouble with bench press

[Goodfellow]

Ok guys here is the deal. I am a narrow grip bench presser, shoulder width, my max is 430 lbs. But as of late I seem to be getting weaker. My chest is really weak and all my power is in my triceps, thats why I do better with a narrower grip. I have been considering going to a wider grip bench and changing up my training routine. Tell what you think would be good for say chest on monday and triceps on friday. here is what i was doing

bench press 3 sets of 6 with 355
weighted dips (130lb db attached) 3 sets of ten
french press 130lb 3 sets of 8


give me some ideas
and what can i do to help my bench

 

[RipStone]

If your chest is the weak link in your bench press, I would try doing some pause-benching. Use a load less than you currently do with normal bench press and right before the bar hits yur chest pause for 3-5 seconds. Then explode up.

 

[fortunatesun]

^^ ^^ ^^ ^^ I would also try extra-wide (or illegal) grip benches for assistance work. If your traps do most of the heavy work now, it's easy to shift your emphasis to allow everthing else to catch up.

 

[Goodfellow]

ok so it looks like i am going to switch to a wider grip and do some more chest work. Anyone have any suggestions for a split working chest on one day and triceps on another?

 

[DZLS]

how many times a week do you plan to do your chest...?

and to bust through the plateau, you should make some drastic changes for a few weeks, and then go back and see how you have improved... rep tempo with a pause, as mentioned, would be a good starting point...

 

[Goodfellow]

thanks guys.

 

[musketeer]

ok so it looks like i am going to switch to a wider grip and do some more chest work. Anyone have any suggestions for a split working chest on one day and triceps on another?

Consider something like this:

Mon: Dips
Wed: Bench Press
Fri: Incline Dumbell Press

Half of the weeks make the BENCH the heaviest (lower reps - more intensity) and altrernate the other two for the other half.

 

[Goodfellow]

musketeer- I like your idea think I will give it a try.

 

[musketeer]

Thanks man - I not bench as much as you but I like the routine and it seems to make sense - it's something I kinda nicked from the 5x5 where you are pressing 3x a week.

Good luck!