bench press plateau

Jemal · 12-19-2002, 09:36 PM

Lately I've been stuck with a weight at bench press (although my max went up, 135 lbs now!!)
For sets I do 10-8-6 reps, and for hte 10-8 I've been stuck at 104.5 and 110 for the 6. I've been at this for the last 3-4 chest workouts, (although I think my spotter is having to lift a bit less each time--although just a feather-ounce of pressure each time).
I'm wondering if it might be better to do 99 lbs for 10 reps, than 104.5 for 8, and 115.5 for 6?
Any suggestions?

KataMaStEr · 12-19-2002, 10:10 PM

When I hit a plateau lets say on bench press, I load up the bench with 60% my body weight and do 10 reps, keep going up 10lbs for each set, and keep doing 10 reps, when I can’t get 10 reps then I do 8 and remember to keep adding 10 lbs for each set, when I can’t get 8 then I get 6 keep adding weight, when I can’t get 6 then I get 4 and keep adding weight till I can’t get 4 anymore and then I stop. Guaranteed to tare you up.

Yanks20 · 12-20-2002, 01:49 PM

i've actually taken a page from TCD

1-2 warmup sets and then 3 working sets of 12. once you can get all three sets of 12 you increase the weight (even as little as 5lbs per week).

monday's chest workout looked like the following
135x10 warmup
225x10 warmup
305x12
305x12
305x12

since i completed all 3 sets next week i will increase to probably 315 since i completed it in good form, but damm was i sore for 3 days after.

Lightman009 · 01-04-2003, 11:23 PM

Creatine helps me break plateus. Look into it.

**dg806** · 01-05-2003, 12:43 AM

Close grip bench presses!

Max. Q · 01-05-2003, 02:18 AM

Quote:

Originally posted by dg806
Close grip bench presses!

Strengthening my arms (tricep) helped me over a chest plateau...

What other chest exercises do you perform?

Gopro's chest workouts (P, RR and S) contains a good variety of workouts to help stimulate from a chest plateau.

12-19-2002, 09:36 PM	#1
Jemal all natural Join Date: Dec 2002 Location: Canada Posts: 180	bench press plateau Lately I've been stuck with a weight at bench press (although my max went up, 135 lbs now!!) For sets I do 10-8-6 reps, and for hte 10-8 I've been stuck at 104.5 and 110 for the 6. I've been at this for the last 3-4 chest workouts, (although I think my spotter is having to lift a bit less each time--although just a feather-ounce of pressure each time). I'm wondering if it might be better to do 99 lbs for 10 reps, than 104.5 for 8, and 115.5 for 6? Any suggestions?
	go team

01-04-2003, 11:23 PM	#4
Lightman009 UCSB Student Join Date: Mar 2002 Location: Santa Barbara, CA Posts: 300	Creatine helps me break plateus. Look into it.
	Just Shut Up and LIFT.

01-05-2003, 12:43 AM	#5
dg806 Guardian of The Homeland Super Moderator Join Date: Jan 2002 Location: Charlotte NC Posts: 17,443	Close grip bench presses!
	www.sbmuscle.com

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12-19-2002, 10:10 PM	#2
KataMaStEr -==♠==- Elite Member Join Date: Jun 2001 Location: Sunshine State Posts: 1,960 Photos: 6	When I hit a plateau lets say on bench press, I load up the bench with 60% my body weight and do 10 reps, keep going up 10lbs for each set, and keep doing 10 reps, when I can’t get 10 reps then I do 8 and remember to keep adding 10 lbs for each set, when I can’t get 8 then I get 6 keep adding weight, when I can’t get 6 then I get 4 and keep adding weight till I can’t get 4 anymore and then I stop. Guaranteed to tare you up.

12-20-2002, 01:49 PM	#3
Yanks20 Yanks Rule! Elite Member Join Date: Mar 2002 Location: New York Posts: 243	i've actually taken a page from TCD 1-2 warmup sets and then 3 working sets of 12. once you can get all three sets of 12 you increase the weight (even as little as 5lbs per week). monday's chest workout looked like the following 135x10 warmup 225x10 warmup 305x12 305x12 305x12 since i completed all 3 sets next week i will increase to probably 315 since i completed it in good form, but damm was i sore for 3 days after.