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Thread: Tips on breaking a Bench Plateau?

  1. #1
    Party of "No." Tryska's Avatar
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    Tips on breaking a Bench Plateau?

    i have plateaued and i'm not happy about it.

    umm...i use a 12-10-8 rep scheme and i train chest/tris once every two weeks.

    should i lower the reps....train more often? what?

    i used to train it once a week, but when i plateaued then, giving myself longer rest time helped me break it..... a little help please?

    thanks
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  2. #2
    MA's Bionic Creation syntekz's Avatar
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    There are all sorts of things you could do.

    Change order of lifts, type of exercises, maybe train chest/tris once a week (instead of two) for a while and see if your lifts go up.

    Or maybe take a month break, even though sounds like you're getting plenty of rest.

  3. #3
    Porn Star YatesNightBlade's Avatar
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    What with that chest ????? lol

    First thing I'd do is add dips to my routine and close grip bench presses.
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  4. #4
    Party of "No." Tryska's Avatar
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    hmm...i usually give my bench fresh horses....and i alternate between DB and BB as well....i do inclines....

    maybe i will give training once a week a shot again....
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  5. #5
    Party of "No." Tryska's Avatar
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    ha ha, yates...*lol*

    i've got dips in my routine, although i usually do them last thing....

    perhaps i should give them precedence for a bit, ya think?
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  6. #6
    MA's Bionic Creation syntekz's Avatar
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    I wish I could do dips.




    Let us know what works Tryska.

  7. #7
    Party of "No." Tryska's Avatar
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    no problem man.....

    i'm thinking perhaps i will move the dips up to first lift for a bit and see what happens....
    A little learning is a dangerous thing...

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  8. #8
    Wannabebig Member
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    I made my best bench gains training it twice a week, Monday and Thursday.

    Some assistance work, dumbell inclines, heavy military presses, dips and some form of heavy triceps exercise, I like french press, will help it.

  9. #9
    Cardio bunny Alex.V's Avatar
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    You could also try dropping the reps on the final set.
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  10. #10
    Party of "No." Tryska's Avatar
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    huh, b?
    A little learning is a dangerous thing...

    Live Dangerously! Learn a Little!


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  11. #11
    PR blaster!
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    get away from the bench for a while. Try doing flyes and tri's for a few weeks instead. You could also try db presses. I think you could work chest more often than once/two weeks; try once a week, see how it goes. You gotta switch exercises.

  12. #12
    O.K....not really mesmall's Avatar
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    Lower your reps a bit...10-8-6 and try training once a week. There ia a slight chance that 14 days may be too long between workouts.
    " Eat to grow, Progression to get stronger " - mesmall

  13. #13
    Simplistic
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    I'd also lower the reps and train once a week, looks like your doing more of a bb routine right now.

  14. #14
    Gaglione Strength Chris Rodgers's Avatar
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    I may become anti-weighted dips. I have not come to a conclusion though, but they do wreak(sp?) havoc on my shoulders.
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

  15. #15
    Player Hater PowerManDL's Avatar
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    Lower your reps.

    Train it more frequently.

    Work on your form.

    Work on your assistance muscles.

    Thank You.
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  16. #16
    Senior Member Darcy Tucker's Avatar
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    Go on creatine for a bit. That always helps me get past a plateau on a lift. Sort of self defeating though.


    Hey Latty they wouldn't wreak havoc on your shoulders if you weren't swinging like a money while doing them.

  17. #17
    Gaglione Strength Chris Rodgers's Avatar
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    I'm sure that's it Darcy
    Best Meet Lifts(Raw w/wraps):
    @165- 435 SQ 270 BE 560 DL.....1255 total
    @181- 535 SQ 300 BE 570 DL.....1400 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw w/wraps)
    545 SQ 305 BE 585 DL

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