bench press stuck.

[fullypaully]

bench press is porbably the major thing i lack in tryin 2 add weight. what do u guys do to slowly add weight..is there a thread abotu this somewhere?? if so plz paste

 

[roccodart440]

I don't use percentages or training cycles. Reverse bands, board presses, high volume, 2-5 reps. Stay away from singles. I'm not the master of the bench press but I think it would be worth checking out my workout journal because that is what I compete in.

 

[Mulligan]

bench press is porbably the major thing i lack in tryin 2 add weight. what do u guys do to slowly add weight..is there a thread abotu this somewhere?? if so plz paste

What are you doing now? Routine for Bench ?

 

[blackbeard]

what are you doing now and where are you missing your lifts
doing low rep maxes each week is a quick way to make your bench go down

 

[xbobx]

i just start with a weight that i know i can do (135 usually) and i do some higher reps with that and then i add the weight and reduce the weight until i get down to doing only 2-5 reps per set..

nothing fancy about that but then i go back to my origional weight and do half reps (more on bottom 50% of movement than top 50% of movement).....

 

[roccodart440]

What is your max?

 

[fullypaully]

oks what l do is when im doing chest day l'll start with bench press 1st and will do this.

warmup - Bar
set 1 - 15reps at 88 pound
set 2 - 10reps at 110 pound
set 3 - 5reps at 132 pound
set 4 - 1-2 reps at 154 pound
set5 - 5reps at 132pound

lm only little 18 years at 5'3 weighing around 134pound

 

[blackbeard]

thnks for being honest abut what you are doing

i would work up to a heavy set of 5-try to look for a PR every 2-3 weeks
after that i would do some close grip pause presses and work those up to a heavy triple

as far as how to work up i think you are tiring yourself out with reps
try something like this:
barx15
65x8
95x3
work sets
125x5
increase this 10 lbs each set until you cant get 5 reps anymore...this is the weight you want to try to beat over the next 2-3 weeks

 

[fullypaully]

^^^^^^ oks thanks l'll give it a shot and get back to you all..

 

[fullypaully]

close grip pause presses and work those up to a heavy triple

when u say pause do you pause when the bar is on your chest or when you've gone up?

 

[berealjohn]

sometimes less = more. When I hit a plat I change things up or take several days off if I feel my CNS if over trained. I come with 5-10% stronger.

 

[roccodart440]

sometimes less = more. When I hit a plat I change things up or take several days off if I feel my CNS if over trained. I come with 5-10% stronger.

good advice here.

 

[silver_shadow]

try a cycle of this to get your bench moving
http://www.deepsquatter.com/strength/archives/korte2.htm