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Thread: Stuck on my BenchPress
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Stuck on my BenchPress
Ive been stuck at 225 for a longgg time now. I can only do it for 1,2 reps and thats it. I get stuck at the bottom of the push. Any suggestions on how i can increase my bench? I have strong triceps, so im thinkin maybe its my delts and maybe shoulders.
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you could try forced reps with heavier weight than your max. spotter slowly lowers it to you and basically does nothing, then they help you get it up. ive heard this can help but i dunno if its true.
Last edited by jack_of_all; 03-08-2005 at 03:27 PM.
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E-Lifter
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Are you bulking? If so, eat more. How long has it been like this?
My Stats
Weight: 180
Height: 5'8''
Status: Bulk
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eat a lot the day before ur bench day..
u'd be surprised at how much it would help
also.. work ur back.. work ur back a lot.. for some reason it correlates with ur benchWeight: 175
Height: 5'11"
Max Bench: 300 pounds
Six pack: Yes
Age: 21
Location: Seattle, WA
http://www.wannabebigforums.com/showthread.php?t=55173
^^Tis I.
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I have found that lifting has alot to do with the mental aspect. I was stuck at 315 forever. Just looking at those plates made me doubt myself. I started out with a weight I could handle for a good clean 4-6 reps then next week I added the 2.5lbs then again next week the 2.5lbs. It doesn't matter what the guy next to you thinks about those tiny plates they are your best friend in the gym. They allow you to work up slowly.
Keep your form clean. Who cares how much you push if all you are doing is bouncing it off your chest and arching your back so your two feet off the bench.
Work on your entire body to gain strengh in any one movement. You need several musscle groups to complete one simple move.
CHEST PRESS
Agonist-----Pectoralis major
Synergist-----Anterior delt,triceps
Stabilizer-----Rotator cuff
Antagonist-----Posterior delt
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Slow but Steady
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if your stuck.. you need to switch things up. I think someone mentioned trying isometrics (throwing like 30lbs over what your max is and doing assisted sets) but try switching up from flat bench to DB press. It cant hurt. Good luck
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AM MMA Fighter
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switch to DBs for awhile and build up the neglected stabilizer muscles..then in a month or 2 come back to it.
HT: 6'3 / WT: 265lbs 16%BF
"Somewhere along the line, we seem to have confused comfort with happiness."
MMA Guru
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Oi, sometimes a few surplus calories and an extra pound or two on the bar is all you need.
Originally Posted by jake6864
Originally Posted by jake6864
AUIU
<=Real Sword, Fake Glow.
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Research that s*** up son.
<me
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Gyno Rhino: "I think your cyber-game just sucks."
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Brawl: "Fill it with rocks , walk up to the sales dude and hit him in the face with it . When he falls down kick him in the neck and say " this stuff is junk "."
Brawl: "Or grab a bottle bust it on the table and stab him in his neck"
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DB's and cables are key. Originally Posted by crazedwombat
AUIU
<=Real Sword, Fake Glow.
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Research that s*** up son. <me
---
Gyno Rhino: "I think your cyber-game just sucks."
---
Brawl: "Fill it with rocks , walk up to the sales dude and hit him in the face with it . When he falls down kick him in the neck and say " this stuff is junk "."
Brawl: "Or grab a bottle bust it on the table and stab him in his neck"
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En botella whey!
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How long is "loonngg"? Originally Posted by dms
Burritos are the bomb for bulking!
My Food Journal
PB's&Goals
Deadlift: PR 1@440, Goal 1@450
Squat: PR 1@375, Goal 1@400
Bench: PR 2@275, Goal 1@300
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I was also stuck at 225x2, and then I switched to flat dumbbell press because I had never tried it before. I started with 55's for 10 and over 2 months I reached 95's for 5 reps. I couldn't move up any more and still get 5 reps, so I went back to bench. I put 225 on the bar and got it 5 times! Originally Posted by dms
I'm not guaranteeing that this will work the same for you, but you could give it a shot if all else fails. I did 15-20 total reps per workout on flat dumbbell press, and I did it 3x a week.
Good luck!
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ok thanks guys....ill try it out....when i say a long time i mean like 6 months now......i think ill switch to DB for a lil while see how it goes and come back to BB in 2 months...
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Have you taken a week off in the last 6 months? I would take a week off from doing any weight lifting.. Than make benchpress the first thing you do. This can work.
I know that every time I have taken a week off I have come back stronger with every exercise. Probably a lot of you natural guys here overwork yourselves.
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yeah i took a week off about a month or so ago when i busy with exams....its true i did come back stronger in all my other lifts especially back....but my bench just wont budge....
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Six months is a looooooooonnnnnnng time. Do you just keep putting 225 on each workout and hitting a wall? What type of routine are you doing? I also think a lot of lifting has to do with mentality. I worked out with a guy who could never get 315. Then one day his buddy put 315 on the bar, but with different plates not all 45's and told him it was 300. Since he had done 300 before for reps he got under it and repped out 4 like it was light.
Height: 5'8" Weight 220
Defeat is not defeat unless accepted as a reality-in your own mind.
- Bruce Lee
Adversity cause some men to break; others to break records.
-William A. Ward
The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will.
-Vincent T. Lombardi
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Monday - Chest/ABS
Tuesday - OFF
Wednesday - Back, Traps, Deltoids
Thursday - OFF
Friday - Biceps/Triceps
Saturday - OFF
Sunday - Legs/Shoulders
thats my current routine...i might switch it up in a few weeks...any suggestions
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After you work your chcest, how many days does it feel sore to the touch afterwards?
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Originally Posted by dms
Completely off topic, but what do you do for shoulders and what do you do for deltoids? 
As far as routine I meant your chest routine exactly, sets, reps. Sorry I didn't specify. One thing you might want to try is to change the days you work. You have a day off before every workout except your chest.
If you are doing a hard shoulder day right before chest, your shoulders are probably still weak and that would help explain getting stuck.
Height: 5'8" Weight 220
Defeat is not defeat unless accepted as a reality-in your own mind.
- Bruce Lee
Adversity cause some men to break; others to break records.
-William A. Ward
The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will.
-Vincent T. Lombardi
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En botella whey!
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Originally Posted by dms
It seems to me that you might have upped the weight too quickly. Go back down in weight for a bit.Burritos are the bomb for bulking!
My Food Journal
PB's&Goals
Deadlift: PR 1@440, Goal 1@450
Squat: PR 1@375, Goal 1@400
Bench: PR 2@275, Goal 1@300
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My chest is usually soar for about 1-2 days afterwards
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