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  • Posted On: 02-15-19, 10:50 am (EST) #1

    why is my bench press not improving

    February 15, 2019, 10:50 am

    Hello guys,for some time now my max bench is stuck at 176 pounds but in the last few days its getting even worse i was able to do 165 pounds for 3 reps but today i barely did 1.then i lowered the weight down to 154 and did 3 reps and on the next set i did 4 reps with the same weight(?????).my other lifts are going up except the damn bench press.I do full body workouts 3-4 times a week.Is it a problem that i do bench and overhead press in the same session every time and if it is how can i fix it.Also should i do something like dips instead of direct tricep work since im not yet intermediate and i can target the chest a bit more that way.

     

    edit:i forgot one more thing the previous workout i got a PR on the close grip bench press(135 for 8 reps from 135 for 6-7 reps) but yet today i lifted less on the normal bench press and i know its good to rotate exercises but should you do it like every week or every day

  • Posted On: 02-17-19, 10:08 pm (EST) #2

    why is my bench press not improving

    February 17, 2019, 10:08 pm
    Posted by: nikiking

    Hello guys,for some time now my max bench is stuck at 176 pounds but in the last few days its getting even worse i was able to do 165 pounds for 3 reps but today i barely did 1.then i lowered the weight down to 154 and did 3 reps and on the next set i did 4 reps with the same weight(?????).my other lifts are going up except the damn bench press.I do full body workouts 3-4 times a week.Is it a problem that i do bench and overhead press in the same session every time and if it is how can i fix it.Also should i do something like dips instead of direct tricep work since im not yet intermediate and i can target the chest a bit more that way.

     

    edit:i forgot one more thing the previous workout i got a PR on the close grip bench press(135 for 8 reps from 135 for 6-7 reps) but yet today i lifted less on the normal bench press and i know its good to rotate exercises but should you do it like every week or every day

    @nikiking If you've hit a plateau and the weights are actually going backwards, it might be time for a deload? But also, I don't know if you are doing this or not, but you shouldn't be going for a 1RM every week. That will be overly taxing on your CNS and could be a reason why your bench has hit a plateau.

     

    I don't think the frequency is the problem. If anything more frequency is good. But you have to be smart about how you set it up - you can't expect to bench super heavy 3 - 4 days a week and keep getting stronger. You need to mix up the rep range to work towards strength and also hypertrophy with more volume (more reps, lighter weight) some days.

     

    Chest dips are a great addition, but you can still do tricep work as well. Strong triceps are going to be helpful particularly when it comes to your lockout.

     

    Try not to rotate exercises every week. More like every 4 - 6 weeks.

  • Posted On: 02-18-19, 2:16 am (EST) #3

    why is my bench press not improving

    February 18, 2019, 2:16 am

    tnx alot Scott,yea i was maxing on the bench every week sometimes multiple times a week.Today i will start doing close grip bench press and i wont max on it.After a few weeks ill go back to the regular one.

  • Posted On: 02-21-19, 7:36 am (EST) #4

    why is my bench press not improving

    February 21, 2019, 7:36 am

    I'd recommend changing exercises for a couple of months. From BB to DBs is what I usually do and it works. Another thing is to get your technique right. A lagging technique can kill a good 30lbs on your bench. Also get a spotter and hit a couple of low rep (2 to 5 reps) sets, and when you are about to fail get the spotter to force you to push out a few more reps (this being my preferred method as of late).

  • Posted On: 03-03-19, 11:22 pm (EST) #5

    why is my bench press not improving

    March 3, 2019, 11:22 pm
    Posted by: nikiking

    tnx alot Scott,yea i was maxing on the bench every week sometimes multiple times a week.Today i will start doing close grip bench press and i wont max on it.After a few weeks ill go back to the regular one.

    @nikiking Yeah no need to max out every week or multiple times in one week. I think once you stop doing that, that will help almost immediately. If your overall goal is to get stronger (powerlifting stlye) it's OK to work with percentages too. That will help to make sure you don't wear yourself out.

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