How to increase bench?

[Specialbear]

I havent been able to push my max (170) for like 3 weeks now, feeling pretty annoyed.

Going to try 5 by 5 next workout. Any other muscle groups i shoul;d work out that would assist?

Also, i think that i am messing up by doing shoulder and chest same day( i only lift for like 2 monhs) At first, i started out atr like 95 max, so i kept doing same old thing. Would u agree i should spilt up workouts?

 

[i be kiz]

not sure if this would help any but it's worth a shot

http://www.teenbodybuilding.com/anthony14.htm

shoulders and triceps are the big assisting muscles.

 

[mrjrock19]

i would do shoulders and chest on different days.
tris help in bench.

 

[The Red Dragon]

Where are you failing?
Benchpress involves lats, chest, tricep, anterior deltoids.
Diet is also a huge factor.

 

[Synpax]

Few tips:

1) Might be a CNS issue. Trying to max more than once a month really burdens your CNS to the point of limiting ability.

2) In the 5x5 program, when you hit a platue, it is recommended by Mr. Sir Needsize, god among men, to drop from 5x5 to 5x3, up the weight, and then shift to 5x5 above the platue area.
Example (each line of text is a different day):
100 - 5x5
105 - 5x5
110 - failure
110 - failure (time to drop reps)
110 - 5x3
115 - 5x3
120 - 5x3
110 - 5x5 (success!)
115 - 5x5 (etc.)

3) Yes, do not work shoulders and chest on same day. The following is what I call 'the perfect split.' I use it 3 days on, 1 day off, but you may find it better on a M-W-F setup. Really, this is the perfect split.

1) Chest/Tri/Abs/Forarms/Calves. Key exercises: Bench, CG bench, lying tricep pullovers aka 'skull crushers' (please don't call them that, it's a juvinile psuedo-macho affectation.)

2) Back/Biceps/Abs(?)/Forarms(?). Key exercises: Deadlifts, weighted pullups, bi curls.

3) Shoulders/Legs/Abs/Forarms/Calves. Key exercises: DB shoulder press, squats.

I mention the (?) with the abs/forarms because you should include them if you are going M-W-F but not if you are going 3 on 1 off.

4) Make sure you are eating right. You can't get stronger if yo don't give your body the necessary fuel to grow and have energy.

 

[aerowana]

How can one not be training triceps on shoulder days. Its part of the pressing movements.

 

[d3track]

you could do like some of the guys at my gym an dhave your spotter pull on the bb to get it up
actually saw a personal trainer doing this last night, tottaly threw me off

 

[Sammy Sosa]

Switch bench for another exercise that has a high carry overs such as close grip incline. Maxing out once a week is not bad on the CNS. You just have to switch the exercise every 3 weeks.