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I can't pass 235 on the bench..

str8cubano

str8cubano

New member
I have been at this weight for over the last 3 years. Maybe on good days i'l max that, but can't progress. I have improved drastically on my back, legs, traps, shoulders..everything but bench. I have always had a big chest, maybe thats why I don't push myself as hard, but weight at 210 6", I really have never been able to pass that weight. My buddy blows me away, but I know too that since I have really long arms, it's always been harder for me than for him. Either way, I'm stuck...any suggestions? And yes, I do train my tri's and bi's like hell to try to improve in bench. And I also imroved on incline, but still on flat bench, it is what it is..
 
pick out a bench specific training program and use it. there are plenty of links around. try Westside or MM.
 
building more delt/tricep strength. different hand spacings. you never posted any routine, but i suppose it must be fairly simple. 6ft 210 isn't small, you're prolly ready for some more advanced stuff. or, sometimes the problem is too much benching....
 
one thing i would recommend is trying to shorten the distance the bar travels. i bet you have long arms.
 
How do you train the bench? Don't jump on the long arms hold me back stuff. The best benchers in the world (Ryan Kennelly, Gene Rychlak, Scott Mendolson, Mike Miller) are all WELL over 6' tall. I think Nick Winters is just right around 6' too. You can always learn to lift with better leverage if you have long arms. I've seen plenty of guys with lanky arms put up big bench numbers. Personally, I'm about 6' and I have disproportionately long arms (about a 77" wingspan) and bench is a good lift for me.

There are 2 possibilities:

I won't make ASSumptions, lol, but if I were then I'd say you probably come in with no real plan and do something like 135x a bunch, 185x a bunch, 205 x 4-8 or whenever you fail plus forced reps from spotter, then either 225x a few to failure with forced reps or a single at 235. Then maybe an assorment of "chest" exercises? Maybe a hammer strength-fest? If this sounds like you then you need some sort of plan for progress.

Like HT said, WSB and MM are programs with a plan. I do disagree that you need advanced training as a healthy adult male with a 235 bench. I think you have a ton more room for simple progression by just training with submaximal weights, stopping short of failure, and adding to the bar each bench workout.

I never mentioned the second possibility, and that's that maybe your form on bench really sucks......but I would probably say that the first scenario is much, much more common.
 
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I would read up on the bench stickies and other info in the PL forum. I think most likely just changing your technique and the way you train the bench will help lots. Westside has great info on benching on their site also. I am not a powerlifter but the way they bench has helped me tremendously increase my bench.

Perp
 
Bench twice a week. 1 heavy day (3-6 reps) and 1 lighter day (7-10 reps).

That's what I do and I have gotten more gains off than any other program I have followed.
 
who knows...I use my long arms as my excuse. I dunno maybe im wrong. I jsut see these guys with short arms benching more than they look like they can.
 
There are so many factors that come into having a good bench press. If you are really concerned, I’d go and find someone reputable who has a good bench press and train with them a few times. Take the time and money out to just go and have them work with you. Buy a video or DVD of training from the MM guys or from WSB. So much information out there.

FOOD helps my press about as much as anything. Eat, eat, eat! Technique is freaking key though, you must have the right technique for the bench press and for you.

There are lots of things that you can do to increase your bench…just get out there and search!
 
I second the food. At 6' , 210lbs really isn't going to fill out your leverages, BUT I am going to go against the grain here and say don't get caught up in WSB and MM at this point in your training. I think they are great for advanced lifters. When I say advanced I don't mean how much you lift or how long you have been training, I mean the rate at which you can progress.

Please don't take this wrong, I am saying it to encourage you and let you know you're NOWHERE near tapped out on the bench........don't look for weak points, for you it is an inefficient way to train. You're a healthy adult male who is 6' tall, with a 235 bench the WHOLE FREAKING LIFT is the weak point.

Do some searching around and get a 'form check', and then train it progressively and submaximally (leave some reps in the tank so you can add weight next time). At this point in your benching career, that is the most efficient means for you to progress.
 
A simple progressive plan like the following would help:

First, take a week off of pressing. You've probably been grinding away for weeks on end. Take a break.

Second, we'll press twice a week. Monday & Friday, for example.

Third, drop down to a weight that you can easily get 5 reps with. EASY is the key word. That will be the weight we start w/ in week 1. Over the next 3 weeks or so, you'll add a little bit of weight.

Monday: start w/ a handful of warmup sets (5 reps apiece, give or take). Work up to a top heavy set of 5. So, maybe: 5x95, 5x135, 5x165, 2x185, and 5x205. That might be the first week if 5x205 is real easy for you. Alternatively, you can work up to 200 or something, and stay there for 3 sets of 5. So, 5x95, 5x135, 5x165, 1x185, and then 3x5x195 or 200.

Friday: do the same warmup plan but work up to a heavy triple on your last set. The triple should be a few pounds over Monday's top set of 5. Using the above example, maybe you come in and get a triple w/ 210 (or 207.5). After you get your triple, you could do a few lighter weight / higher rep sets if you want. Nothing crazy. Just 2-3 sets to get in some volume. That's it for "chest." The goal is to improve your bench numbers, not beat yourself into the ground.

The next Tuesday, you use the weight you used for Friday's triple but you'll get 5 reps w/ it. Then, the following Friday, bump up the triple weight again. And repeat. After you "ramp up" over a few easy weeks, you should be ready to bust through your plateau.

This is just one idea, but it's basic progressive training. If you play it conservative the first few weeks, you should have a nice running start and be able to push that number up higher and higher week after week, for at least a few weeks. There are all sorts of ways to do it, but that's one simple example. Note that if the bench number is the big goal, everything else really 'interferes' w/ the resources you can devote to it. IOW, if you do 37 intense sets of flies, don't be surprised when you can't press shit 2 days later.
 
Again, I have improved in everything execpt bench. People look at my arms and chest, back and legs and can't belive I can't bench. I think the fact that I haven't pushed myself in recent years since I felt my chest was over developed, and normally only do 2-3 sets for chest. Sometimes just two. Either flys or flat becnh, or incline and flat. Also, when I am on the negative, and say I am at heavy weight, my right bicep hurts like hell...like it can't support the weight. I had an injury back in the day, but I still work through the pain. It really isn't an excuse. I would like to say that my form sucks, but I think it's pretty good. Yes long arms, maybe lack of good triceps, and just pain I suck at bench. I feel my arms don't match my chest/back/legs. I always had big bi's but sucked with tris. Recently I have made my tri's catch up, but not sure. I think it's basic lack of training chest like I train other areas because I have always felt that I didn't want to over develop chest due to genetics, and also I don't have a training partner anymore..
 
Also, when ever I bench, I never feel that my chest is doing the work. I feel like my arms are either not capable of supporting the weight...My biceps especially feel like screaming when the 235 is on the way down on first rep. So I feel I would definately be able to bench more if my arms would allow me to.
 
My mottoo is if you could bench 100lbs or more over your body weight, you're all good. I don't beleive in this long arm short arm advantage/disadvantage because your arms are suppossedly proportional to your body etc... Don't use that excuse for not reaching your goals. I would suggest to try and warm up with some good sets of push-ups then hit the bench doing very small reps of high weights. Key is very small reps of High/Heavy weights until muscle failure. Rest a few minutes by stretching and then do it again. I bet you'll see an improvement if you keep this up for over a month. Stick with it though and don't stray away by doing your regular sets. Stretch/Push-ups and small reps of Heavy Weight until muscle failure. Have a good spotter!
 
To summarize all this, do Westside, Metal Militia, heavy/light, train to failure, don't train to failure, etc. Do all these things at once, and all will be good. That is, if you don't die from it... lol.

Seriously, at a 235 bench you don't need anything more complicated than a reasonable method of progression. Something like Protobuilder suggested.

I'd listen to BiggT also, particularly the bit about leaving some reps in the tank. My teen age son was stuck on bench, was going to failure and doing forced reps multiple times a week. When I had him back off a bit and stop going to failure every set he started to progress again.

Not many months ago, I was stuck at 275 on bench and looking for better training methods. I did one round of an HST variation and then started SF 5x5. I haven't maxed out, but my 5RM on bench went up 15 pounds in a couple of months, from 235 to 250. Now I'm using low incline as my main press and it's about to catch my old regular bench records.

All from doing routines that involve training with 2-3x/week frequency, not to failure, with a reasonable method of progression.
 
What are your squat and deadlift numbers? I only ask because I suspect that you may be lacking the overall strength level that will allow you to bench more (regardless of how others say you look).
 
AEKDB said:
What are your squat and deadlift numbers? I only ask because I suspect that you may be lacking the overall strength level that will allow you to bench more (regardless of how others say you look).
Click to expand...
You may be right. I don't squat. I hit 810 (9 plates on each side) of the leg press. I don't do dead lift. At least not as part of my regular routine. I know that squat is probably one of the most if not the most important excersie out there, but I just hate to do it, and figured since I won't compete ever, just to stay away from those two excersies. Maybe that's my problem?
 
BiggT said:
How do you train the bench? Don't jump on the long arms hold me back stuff. The best benchers in the world (Ryan Kennelly, Gene Rychlak, Scott Mendolson, Mike Miller) are all WELL over 6' tall. I think Nick Winters is just right around 6' too. You can always learn to lift with better leverage if you have long arms. I've seen plenty of guys with lanky arms put up big bench numbers. Personally, I'm about 6' and I have disproportionately long arms (about a 77" wingspan) and bench is a good lift for me.

There are 2 possibilities:

I won't make ASSumptions, lol, but if I were then I'd say you probably come in with no real plan and do something like 135x a bunch, 185x a bunch, 205 x 4-8 or whenever you fail plus forced reps from spotter, then either 225x a few to failure with forced reps or a single at 235. Then maybe an assorment of "chest" exercises? Maybe a hammer strength-fest? If this sounds like you then you need some sort of plan for progress.

Like HT said, WSB and MM are programs with a plan. I do disagree that you need advanced training as a healthy adult male with a 235 bench. I think you have a ton more room for simple progression by just training with submaximal weights, stopping short of failure, and adding to the bar each bench workout.

I never mentioned the second possibility, and that's that maybe your form on bench really sucks......but I would probably say that the first scenario is much, much more common.
Click to expand...
your right, first scenerio sounds like me..
 
Work just as hard on your squats and deadlifts, throw in clean and presses at least once a week, follow one of the bench press routines outlined above, add some bent rows and I think in a few months you will go right past 235,
 
Where do you fail when you try to go higher? Can you get the weight off of your chest? Do you fail a few inches higher? Is simple lockout a problem? Each of these can be addressed in its own way. At low 200s, though, you probably just need to grow some meat in the right places. Follow Proto's plan or similar.

The comment about your biceps hurting on the way down interests me. Do you tuck your elbows in towards your chest or do you have them wide out to the side? I'm wondering whether you have them wide out and the pain is due to stretching of the biceps. Tucking your elbows is safer and should lead to higher numbers. Do you tuck in your shoulder blades and raise your chest or lie flat?
 
well I don't tuck them too much as doing so for me is harder because of my long arms, and I don't want to turn it into a close grip. I usually have adapted a wide grip (my thumb is touching the indentation or crease mark at the bar). Also, I dedicated a lot more time since last year to the incline, and kinda neglected flat bench, or didn't really try to push my self on the flat. So I guess I came off mediocre at both exercises.
 
Keeping the flare wide will put more stretch onto your biceps and also places more strain onto your shoulders. Tucking is safer and gives better leverage.

Trying to tuck your elbows and width of grip are unrelated and your arms length also has no bearing. My own wingspan is around 74" and I tuck elbows with a grip out at the far rings.
 
Protobuilder said:
Have you set up a progressive plan yet?
Click to expand...

I gotta be honest bro... I think its awesome that you posted in this thread again... The original poster asked for advice... he received it, then you came back and called him out... seeing if he is taking the advice and really wants to improve... I think that is pretty respectable.

K from me
 
First thing I suspect when I hear someone plateauing is their diet. What's your diet like? If you're not feeding your lifts, they won't feed you back. Simple as that.

If that's not the case, I'd like to know what exactly you're doing routine wise. I think your typical strength routine will take care of your plateau. Steady progressions every week. Keep your form. You'll do fine.

This is why I like the 5x5 routine, go at it for as long as you can until you start getting shakey with your form, then start it back over, build that strength base back up for the first few weeks, then hit it hard in the intensification phase.

Everything works, just not for long. I strongly suspect a thing that limits a lot of experienced lifters is their diet. There comes a point where it's just too damn difficult to eat as much. But that's why we live the lifes we do. It's all a challenge, just break through it.

Good luck, man! I'm about to start over a 5x5 myself.
 
Just eat more. I may be the only one, but nothing I really do in the gym matters as long as I work out hard and do compound movements. You know, as long as you aren't one of those fags that does billions of curls and isolation exercises and wonders why he can't gain weight, eating more should do the trick. I was just a girl before about what I ate. I listened to all the BS about eating perfectly clean. When I stopped caring as much, I started gaining alot of weight and strength. I've only done one mini cycle of orals and I gained 17 pounds, and lost it all when I went on spring break. This summer and fall I just started eating more, everything in sight, carbs, fats, don't matter. I now gained all that weight back and then some. I am just as strong as I was when I was at the end of my one and only cycle. I suspect I may have a tad more body fat, but I really don't notice much difference. My pants and waist seem remained the same after I put on those 18 pounds.
 
Work on your incline press and decline press...as well as close grip. Did wonders for me.

But on another note..The whole long arm short arms bit, this never really bothered me when people would use it as an excuse to why their not benching a lot BUT the other day I had some guy said that the reason I was benching 315 (way more than what he was benching) at 5'7 180lb is because my arms are smaller than his. I got pissed inside but just played it off.......what I really wanted to say was, "NO, the reason im benching more than you is because I bust my ass off more than you." Just pisses me off, all the hard work and dedication I do just gets shutdown for some skinny fuckheads lame excuse for his weakness...
 
I would probably work more on the technique aspect of the bench press. arm positioning is very critical and even the strongest lifters struggle with form. this could put more press on you joints and not allow your muscles to get the full benefit of the exercise.fffff
 
well, took your advice guys. Now I am 245. One week an extra 2.5 on each side, last week an extra 2.5 on each side. I am eating more as well. I guess its all a matter of eating and "wanting to progress". One thing though, Although I did work through the pain, my right bicep started aching on the way down. I know this was due to a drunken arm wrestling fest a year ago, and the doc said nothing was wrong just give it rest. I have rested it, and do bicep curls just fine with heavy weight. But when the weight starts kicking on the bench press on the way down, it hurts like hell..but nothign I can deal with..
 
str8cubano said:
well, took your advice guys. Now I am 245. One week an extra 2.5 on each side, last week an extra 2.5 on each side. I am eating more as well. I guess its all a matter of eating and "wanting to progress". One thing though, Although I did work through the pain, my right bicep started aching on the way down. I know this was due to a drunken arm wrestling fest a year ago, and the doc said nothing was wrong just give it rest. I have rested it, and do bicep curls just fine with heavy weight. But when the weight starts kicking on the bench press on the way down, it hurts like hell..but nothign I can deal with..
Click to expand...

Good to see that you are eating more. I think this was your biggest problem. As you progress in your bench you should also try to increase your squat and deadlift.
 
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