How do you avoid plateaus in the Incline BB bench?

[InTraining]

This is probably the #1 exercise where it is really hard to increase the weight for me...I proitized it on my chest day and it initially went up greatly...but now I am just kind of stuck...last workout I did 210 for 6 reps, 6 reps, and 4 reps..I think I can get all sets next time...but it seems like I have been hovering around the 210-215 mark forever...

Eating has been good...and I have been gaining strength on a lot of other exercises...

 

[Clean]

decrease the reps to 3 in a set. and go heavier.

 

[Clean]

or you could not proritize it for a week or 2 and you could actually increase this way.

 

[view]

A couple forced reps with a spotter aint a bad idea IMO.

 

[Lord_Suston]

show your whole routine, where do you get stuck the bottom, the top. Just tire??? ect... break it al the way down

 

[AAP]

switch it around. do incline BB presses with a pause at the bottom. sort of like power lifter style.

Or up the reps.

or do flat bench presses to the throat in order to hit the upper chest area from a new angle.

Who cares if the poundage is not going up? Just get that chest to growing.

 

[InTraining]

show your whole routine, where do you get stuck the bottom, the top. Just tire??? ect... break it al the way down

Chest Routine

Incline BB or DB (usually BB)
3x6-did 3x8 before


Flat DB
2-3x8-10

Dips\decline\other chest movement

I am getting stuck about 2-3 inches off the chest and I'm pretty sure it is from weakness in the chest\front delts...I can always lock out and I don't think upper back is much of an issue...though maybe my traps are playing some role as they are one of my weaker parts...


Thanks for all the responses.

 

[WalkingBeast]

You might want to try building more acceleration and explosive power by incorporating speed benching into your routine. Ive been using about 45% of my one rep max for the speed bench. I do them on the flat bench with 160lbs for 3 sets of 10 reps, 30 seconds rest between sets. Basically, try to blast the bar and throw it through the ceiling completing 3 reps in around 3 seconds. Its easy to incorporate and seems to condition the fast twitch fibers for explosiveness. Maybe its just mental, but seems to help me alot. I havent tried it on inclines, but I figure it would work either way. Hope that helps!!

 

[InTraining]

You might want to try building more acceleration and explosive power by incorporating speed benching into your routine. Ive been using about 45% of my one rep max for the speed bench. I do them on the flat bench with 160lbs for 3 sets of 10 reps, 30 seconds rest between sets. Basically, try to blast the bar and throw it through the ceiling completing 3 reps in around 3 seconds. Its easy to incorporate and seems to condition the fast twitch fibers for explosiveness. Maybe its just mental, but seems to help me alot. I havent tried it on inclines, but I figure it would work either way. Hope that helps!!

I will definitely use this....do you think I could still do it at the end of my chest routine when I am done with all my work sets?

Interestingly enough one of the strongest inc. benchers in my gym does something like this...after he is done with his worksets he puts 135 on the bar and does about 20 reps with as much speed and explosiveness as he can...

 

[PumpingIronInCancun]

Smith machine Incline 2x135
incline BB press 1x205,1x220 with spotter at hand
I almost garuante you'l get stronger

 

[InTraining]

Smith machine Incline 2x135
incline BB press 1x205,1x220 with spotter at hand
I almost garuante you'l get stronger

Hmmm...so just go to failure on every set of those right?

Thanks for the suggestion...dunno how tired I would be after those 2 sets with 135 though...

 

[WalkingBeast]

I will definitely use this....do you think I could still do it at the end of my chest routine when I am done with all my work sets?

Interestingly enough one of the strongest inc. benchers in my gym does something like this...after he is done with his worksets he puts 135 on the bar and does about 20 reps with as much speed and explosiveness as he can...

Im glad to help! Yes Id definately do it after your chest routine, or atleast the benching sets. I tried doing it before the routine once and it cut my strength quite a bit. It seems so light and shouldnt get you sore, but it seems to work. Also helps you find/practice your groove and explosiveness as well. Once a week should be fine also. Let me know how it works out!!

 

[InTraining]

Im glad to help! Yes Id definately do it after your chest routine, or atleast the benching sets. I tried doing it before the routine once and it cut my strength quite a bit. It seems so light and shouldnt get you sore, but it seems to work. Also helps you find/practice your groove and explosiveness as well. Once a week should be fine also. Let me know how it works out!!

Cool, thanks man...tomorrow is chest day and I will do it after my 3 work sets on incline

 

[WalkingBeast]

Cool, thanks man...tomorrow is chest day and I will do it after my 3 work sets on incline

No problem!! Let me know how it works out!!

 

[Frango]

1 heavy work set for 8 reps till failure (no forced reps) followed by 2 rest pauses also to failure, 45secs each, and watch your poundages go up every week..

 

[cwick0]

mix and match things.

incline barbell, flat barbell or incline barbell, flat dbs
flat barbell, incline barbell or flat barbell, incline dbs
incline barbell, decline barbell with NO flat

change reps. 3x6 to 3x10 or 3xas high as you can go and still get 3 reps etc.

 

[Lord_Suston]

if the bar is weak for the first 4 inches you either need to do some direct pec excercises-flyes, and some lat work-since lats help the bottom of any pressing motion

 

[InTraining]

Update: Did inclines today as my first chest exercise and nailed 210 for 3 sets of 6 reps...all reps felt very fast and strong...even past my sticking point...

I also added 2 speed sets with 115 and 120 after my work sets and these worked out very well....

 

[WalkingBeast]

Update: Did inclines today as my first chest exercise and nailed 210 for 3 sets of 6 reps...all reps felt very fast and strong...even past my sticking point...

I also added 2 speed sets with 115 and 120 after my work sets and these worked out very well....

Glad to hear that!! Stay with it!!

 

[Prime Rib2]

Mixing things up has always been the key to help my Incline press stay on the rise. I alternate Flat BB and Incline BB on my chest days, and it works very well....