Here's a little idea you can use to help get your bench (or any lift really) over one of those annoying temporary plateaus.
We'll use bench for this example. Load the bar with 120-140% of your 1RM. You will need a spotter. Lower the negative to about 4" of your chest. At this point, stop descending and fight to get the bar up. It won't go up, naturally, in fact it will freeze and then eventually descend the rest of the way to your chest.
The idea is to fight the weight as long as you can until it touches down on your chest. It's something I like to call "ghetto isometrics." Quite effective, however.
We'll use bench for this example. Load the bar with 120-140% of your 1RM. You will need a spotter. Lower the negative to about 4" of your chest. At this point, stop descending and fight to get the bar up. It won't go up, naturally, in fact it will freeze and then eventually descend the rest of the way to your chest.
The idea is to fight the weight as long as you can until it touches down on your chest. It's something I like to call "ghetto isometrics." Quite effective, however.