bench plateau?

[LAlakerfan503]

how the hell can i get over it? i usually bench press, should i try doing flat bench with dumbells instead for a few weeks?
everything besides my bench seems to go up in weight.

 

[OmegaReign]

whats your current chest workout, how many times a week? When do you do triceps?

 

[walker11]

you could do a few things to get over a plateau. 1) add boards and/or pin presses to your bench work. 2) add bands and/or chains. 3) restructure your split and/or rep ranges and sets. 4) any combination of the above listed options.
or if you have been training hard for a long time you might just need a deload week. a lot of people forget about deloading, but IMO it is necessary to prevent over training and allow your body to rest and recover.

 

[Rodja]

Look at Dave Tates vids on proper bench press technique. Most people have awful bench technique and it hinders their progress.

 

[hatefulONE]

Look at Dave Tates vids on proper bench press technique. Most people have awful bench technique and it hinders their progress.

This

Bands and chains yes, also it seems strange but don't bench for a while, do other variations, incline, floor press, rack press. Lots of weighted dips.

 

[3J]

you could do a few things to get over a plateau. 1) add boards and/or pin presses to your bench work. 2) add bands and/or chains. 3) restructure your split and/or rep ranges and sets. 4) any combination of the above listed options.
or if you have been training hard for a long time you might just need a deload week. a lot of people forget about deloading, but IMO it is necessary to prevent over training and allow your body to rest and recover.

i would think that would be the best move if he's been at it for a while..

 

[Deerawk]

I just looked at Dave Tate's articles and videos for the past hour after seeing that thread and it's the best training info I've ever read on bench pressing.

 

[hatefulONE]

I just looked at Dave Tate's articles and videos for the past hour after seeing that thread and it's the best training info I've ever read on bench pressing.

I used westside principles and the conjugate method and went from 385 to 420 max on bench, that was over 7 months, the prehab and assistance is really what does it for me, I felt so solid and strong in my shoulders, the weight went so smoothly.

 

[Deerawk]

I used westside principles and the conjugate method and went from 385 to 420 max on bench, that was over 7 months, the prehab and assistance is really what does it for me, I felt so solid and strong in my shoulders, the weight went so smoothly.

Nice! I've got a rotator cuff impingement I've finally admitted to myself from bad benching technique and stopped pissing it off. I'm gonna slide back into benching slowly with the westside principles and see how it goes.

 

[hatefulONE]

Nice! I've got a rotator cuff impingement I've finally admitted to myself from bad benching technique and stopped pissing it off. I'm gonna slide back into benching slowly with the westside principles and see how it goes.

YouTube - DieselCrew.com - Shoulder Rehab Protocol

YouTube - DieselCrew.com - Ultimate Two Minute Shoulder Warm-up

Two videos worth watching, I have found that when I use a dynamic warmup I'm less prone to joint soreness and honestly probably adds about 15 pounds to my working rep maxes for the day.

 

[Deerawk]

I did an hour of massage therapy yesterday where I've never been in so much pain in my life. She said she's never seen someone my age with so many and large knots and lumped muscles in her life. It hurt like hell! But I already feel great today, I highly recommend it. I'm going to be doing the two minute shoulder warmup there too, thanks man.

 

[Rodja]

Get yourself one of these:

 

[hatefulONE]

Get yourself one of these:

YES!!!! I need to get one as well, I just use the regular non pronged version, but only one of the two gyms I use has it, rodja where did you get that one? Not sure if you can post the link to an outside store so if need be just pm me, thanks bro.

 

[Rodja]

YES!!!! I need to get one as well, I just use the regular non pronged version, but only one of the two gyms I use has it, rodja where did you get that one? Not sure if you can post the link to an outside store so if need be just pm me, thanks bro.

I got it at Elite Fitness Systems, but I think they're backordered right now.

 

[Die$eL~Man]

use dumbells for a few weeks

 

[LAlakerfan503]

thanks. ill be removing bench press from my routine for a few weeks and do strictly dumbells and flys.

 

[Deerawk]

Oh yeah sorry, try some incline for awhile, it's alot more difficult and should help increase your flat bench. Also if your triceps are lacking they could be failing before your chest.

 

[CHIP WADOWSKI]

how the hell can i get over it? i usually bench press, should i try doing flat bench with dumbells instead for a few weeks?
everything besides my bench seems to go up in weight.

A tree grows from the ground up, son. Hit your legs harder. A bit hypocritical for me to give that advice because of training setbacks I've had to go through, like a major back surgery, but the facts are the facts. OR.... focus on your strength at lower weights. example.... if you can do 225 for 20 reps, focus on hitting that weight for 27-30 reps. When you do, go home, beat off in your girls mouth, cause she'd better damn well be proud of you, then go heavier your next work out. BUT MAKE SURE YOU BEAT OFF ON HER FACE AGAIN. THIS TIME, WHILE SHE IS WEARING SUNGLASSES AND THEN MAKE HER LIKE THE GLASSES CLEAN. CLEANLINESS IS NEXT TO GODLINESS...

 

[Bezoe]

LOL
Look bra just because youre a lakers fan im not gonna discriminate. You can throw in a set or two where you fail at 5 or 6 reps, use isometric technique keeping arms exetended under the load, or transition to incline DB for a while and come back. Deloading is a good idea and maybe find a good preworkout that fires you up. There are so many factors you can manipulate to increase your strength.

 

[LANDSCAPE1]

Get yourself one of these:

How does this help for inpingement ?..

Thanks