Posted: 11/8/2007 5:15:33 PM EDT
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I have been working to increase my bench press and have thus been lifting my chest heavily for the past 3 months. My chest workouts: Bench, Incline Bench, Decline Bench, Dips, pushups, clap-pushups and do Dumbell chest workouts. I have recently hit a wall and have been unable to make any increase in weight. Currently my bench press is stuck at 3x5 205lb, 3x3 225lb, and 4x8 185. My goal is to bench 300lb, and then set a higher goal. I am 6'4" 195lbs, of a muscular build and in my early twenties. Advice? |
Load the bar fairly heavy, lower it under your own control, then have your spotter lift it back up. I disagree that this is the best way to break your plateau, because it requires a training partner.  You can try negs if someone can stand to do them with you, or you can go light weight, high reps for a week or two. Shoot for 12-15 reps with as much weight as possible for a week, then slowly work back down to 5 reps. |
Maybe the best way , maybe not but it works and fairly quickly . |
I would say you need to throw in some legs it really helps boost your hormones and also work on your back and triceps these are a big part of your bench not just your chest. Incase you need more help feel free to IM me i powerlift a little here im 6 feet even and weigh 165 my bench is 345 goal for 1/1/08 is 405..
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Are you getting adequate nutrition to continue to build lean muscle mass? Eat something with a lot of protein in it within 45 minutes of finishing your workout. A couple of tuna sandwiches should do it. Or maybe a nice steak.  According to some VERYwell built people I've talked to lately, there's about a 45 minute window of opportunity after a workout when your body is in "Give me protein...now!" mode. Give it enough protein and muscle mass growth is well funded. CJ |
The reason you hit walls, is because your body won't let itself get out of balance. Your chest is balanced by your upper back. You want an idea? Try chin-ups. |
| Given the number of lifts you listed (and that you're in your early 20's), my guess is you're overtraining. How many times/week do you work your chest? Before doing anything else, I would try cutting back to one of the lifts you mentioned, once/week for a couple months. Do flat bench one week, incline the next, etc. If you've been working the same program for a while with no improvement, it's time to change the program. Like others have mentioned, you also need to work the accessory muscles like tri's and back if you want to improve your bench. Read the WSB thread for inspiration... |
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After 1.5 years away from lifting, I started back up. In 6 months, I went from a hard time a 135x10x3 to 300# bench max. Remember, chest isn't the only thing you have to work on. 338winmag & SoloTriggerman are right. Since you've hit a wall, reduce your chest excercises for now and work on shoulder, back and triceps. (military/arnold, rows and cable tris) All of that is needed for the bench. I see you DB chest. My DB flat max is 125lbs, but that's because the gym doesn't have anything bigger. Also, do DB decline. (I hate DB incline without DB hooks) I've maxed out at 300# x 1, but 295 x 3. Remember 75% of lifting heavy weights is mental. My next goal is 315# max. Oh, I'm 5'8" and 205 (trying to loose weight) and in my mid 30's. According to BMI, I'm OBESE! :-) Hardwarz |
| i have noticed this with myself... i used to go 3 months chest DB and 3 months Olympic bar chest... after about 3 weeks of doing Oly bar chest my bench was less then it was the 1st and 2nd week after i switched from BD chest... i found out that im stronger if i just do DB chest .. and i ALWAYS start with Incline then flat then decline... but like other said your bech will go up more if you work EVERY muscle as hard as your working your chest ... you cant just focus in on chest you have to go in a do 200% on every work out and you will see gains all around and definately in Flat bench |
If you are trying to improve your flat bench, then do flat bench. Ditch the chest work that isn't bench. FWIW, the weak link in your bench chain is almost certainly your triceps, not your pecs, so you might think about picking a good triceps exercise and working that once a week on a non-benching day. |
| Triceps are definitely something I need to work on. I have started a new workout routine that has more emphasis on my entire body; and I am already noticing results. I had been doing chest almost everyday and I think I was over-training. I will try the suggestions in this thread and give feedback on my results. |
You want power or mass? I'll assume power in which case you need stay below 3 sets and 5 reps on bench and lifting heavy. Perhaps you are overtraining. I'm weird I actually respond to a more relaxed regimen, I go four working sets of 8 what is odd about this is that there is usually 1 more rep available on each set except for the last. In 4 months I've gone from workig with 160 to working with 195 generally on 7 hours sleep. Maxed 245 yesterday actually, not bad for 4 months back. Done the gutting out every rep training regimen in the past and I just dont seem to respond to it. The most I have ever pressed is 255 and that was after nearly two years of training, Im on a pace to match that in 5.5 months. |
If you have been training chest everyday...STOP!!!! You need time to heal properly and you are definitely way overtraining...also the amount that you are doing for chest needs to be cut in half! |
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I started with an 85 pound bench press as a freshman and got to 315x3 and am a thin guy. You are doing too much work. I do 3 sets of bench to failure. Do 3 sets of bicpes to failure (to let my chest and triceps rest). I then do 3 sets of incline to failure. Do three sets of some form of preacher or concentration curls to failure (to let the chest and triceps rest). I will then do a burnout set of pec machine/dips/close grip pushups each to failure one after the other. Thats it for a whole week. I dont do triceps except maybe 3 or 4 times a year. |
. Ditto If you aren't already doing squats, deadlifts and pullups you need to start. If you are, how many pullups can you do? If you are 6'4" and can do around 8-12 pullups than I'd bet it was your triceps that is your weak link. Do you do weighted dips? |
I started squats, lunges, and leg press last week. I am hoping this will strengthen my legs and improve my vertical; which is around 30 inches. I have been doing pullups since the beginning of the summer and do 8-12. I like to do 50 pullups during the course of lifting. I have not done weighted dips, yet I do bodyweight dips often. 5 sets of 10+ |
I will echo what DevL is saying. I started lifting 3 x per week doing whole body workouts every workout. That at about 13 yrs old. I have lifting pretty much non-stop and am 30 now. I bench once a week, and am stronger now than when I was in college, benching twice a week. A clue that your are overtraining is if you feel stronger after missing a week of lifting. |
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*Update 4 December 2007* After my initial post I began a new workout. It includes daily abdominals and cardio: either basketball, cycling, or army rotc pt. I have also been doing shoulders once during the six day rotation. Day One: Chest Day Two: Back Day Three: Rest Day Four: Legs + light Chest Day Five:Arms Day Six: Rest I now weigh 200lbs, my squat has improved 90lbs and my back is stronger (lat pulldown has increased 30lb). For chest I have been working down from 4x12 to eventual 4x3. My vertical has also increased substantially. I have been able to easily dunk a basketball since my junior year of high school, yet now my hang time is much improved and my legs have much more power. I shall see the results I get on my bench press at the end of my bench cycle (4x12 gradually down to 4x3). I have been heavily working triceps and shoulders, both of which were a weak link. |
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You won't go wrong with these two books: Starting Strength Practical Programming The first is a basic strength training program for beginners. The second is periodization strategies for novice, intermediate, advanced and elite lifters. |
 As it has been said, you are over working your chest. It also seems like your workouts are not very efficient. My workout Monday: chest, shoulders, and triceps Incline bench (I alternate every other week with dumbells) Flat bench Dips Clean and press one arm dumbell press some form of tricep exercise (in and out of the gym in 50 minutes, massive protein shake 15 minutes later Wednesday: traps, rear delts, upper and middle back, lats, abs. weighted widegrip pullups seated cable rows inclined bench pulls dumbbell rows bicep curls situps/crunches (did this routine tonight and was out in 51minutes) Friday:lower back, legs dead lifts squats lunges hamstring curls calf raises in and out in 45 minutes |
Negatives are a great idea, as is cutting down the amount of total work you're doing. Cut the reps/sets overall and increase the weight of your pyramids. After a few low rep warmup sets: 1x5x195 1x4x205 1x3x225 1x2x235
+1 AND CARBS! Your post-workout meal should contain a fast-absorbing protein AND simple carbs. Whey protein and quaker rice snacks or even just plain old chocolate milk will do the trick. |
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Take some time off - relax! The great thing about the weight training sport is that you improve as much, if not more while you're sleeping/eating as when you're actually exercising! Cut back a bit, and make sure you consume a ton of protein! Don't spend too much time in the gym, too. I can usually keep my workouts down to an hour a day and I'm seeing excellent progress. FWIW, I weigh 175 and just recently set a PR of a 275# flat bench press, and I have 300 in my sights. OVER TRAINING is the real killer! One more thing, the tricep extension machine IS YOUR FRIEND  |
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If you're looking to get stronger and not to be a bodybuilder, go to Sherdog.com and visit the Strength and Power forum. You'll probably realize that everything you're doing is wrong. As far as benching goes, cut out all the extra crap. Do bench and dips. Do different variations on bench including pause bench, close grip, and incline bench. Your form may be another issue. Proper form will get your numbers a lot higher. Start by putting your hands wide. I put my pointer finger just inside the rings. Now position yourself properly. You should be lying on your upper back/neck/traps. Arch your back, but leave your ass on the bench. Pull your feet as far toward your shoulders as you can. When you bring the bar down, your elbows should stay directly under the bar. Your arms shouldn't be at a 90degree angle to your body. They should be around 30, so tuck in your elbows. After bringing the bar down to your chest, push with your legs. Push toward your head and slightly up. You should completely take the weight off your butt, but don't take your butt off the bench. Also, you should be gripping the bar tightly and pulling outward on it. Using leg drive on my bench made the biggest difference for me. On top of that, you are almost definitely overtraining. As far as set/reps go, you shouldn't be doing more than 5 reps. 5x5 is good, 5x3 is good, and so are heavy singles. Seriously, I can't emphasize enough that you should visit Sherdog's S&P forum if you really want to get strong. |
Hmm, did not know this. good to know. I load up on protein all day long, but wasnt aware of the"window" |