Stagnant bench. Advice plz.

[Lee]

Well after a pec injury last year, I finally got my bench back to working with 225, but now I've been stuck there for a month plus. Currently I do:

5x5 flat bench
2x10 close grip bench
2x8 incline bench
3x10 dips

This routine was working great but I think my body got too used to it. Anyone got any ideas of what I should replace? Add? Thanks bros.

 

[deathdroprob]

Lose the Close Gri for Some Dumbbell work and Do the Close Grips on Tricep day, if this day isnt allready your tricep day.

 

[crxdog]

Are you doing chest once a week? Pick up the dumbells and start doing some flat bench with them and some cable cross-overs

Rip into it!

 

[silverskyline]

Cable flys, Pec Deck for a different range for a bit.

Def hit the flat bench with some D Bells.

Super Sets Bro, Try and do some Dbell flat bench or Incline flys and right into DBell Press, and if you want to get crazy right after add a tripple with some pushups. It will increase endurance.

Sounds to me like he is doing close grip on tri day because of the dips.

 

[chaos13]

change up your rest times or start doing some floor presses

 

[Tatyana]

Switch to high volume training, like 10 x 10 with 60% of your max, only take 1 min rest between sets

OR

Change the rep ranges to 8-12 range for a week or two

OR

Drop sets and supersets

 

[H_T_]

3 sets of 3. or 8 sets of doubles. or, 8 sets of singles, with a near max weight.

 

[Scotsman]

Drop down to 3x5 or like ht said 3x3. Move CG to shoulder day. Work on your form/technique.

What's your warmup look like?

Cheers,
Scotsman

 

[H_T_]

sticking points usually involve a weak tricep/delt issue. improve one of those and something will move.

 

[advanced-stealth]

I agree.

Lose the Close Gri for Some Dumbbell work and Do the Close Grips on Tricep day, if this day isnt allready your tricep day.

 

[SpyWizard]

my advice.. stop doing bench.. you need rest..

my next advice.. static training, it will make it possible for you to blast through your sticking point..

 

[Lee]

so i should either do high volume or heavy single or doubles... hmm...

i think ill give heavys a shot for a couple of weeks and see what happens.

thanks for the advice guys and gals.

 

[Tatyana]

so i should either do high volume or heavy single or doubles... hmm...

i think ill give heavys a shot for a couple of weeks and see what happens.

thanks for the advice guys and gals.

It does depend on your goals, strength or hypertrophy

Hypertrophy - higher reps and volume

Strength - low reps

Considering your injury, singles may aggravate it, you know your own body, so experiment on it.