platue

**Diesel** · 02-12-2004, 06:19 PM

i used to bench about 215 i had to quit benching all together for about a year because of a shoulder injury. Im now benchin around 185,can u guys tell me a few things to help me get past the platue im at right now so i can get back to pressin sum decent weight .Im bulkin right now also im not exactly sure how many calories im takin in but i know its quite a bit and im also taking creatine so any advie thatll raise my bench ill take.

Thanks

**jadakris31** · 02-13-2004, 11:14 AM

for me unloaded bench presses worked

**TheRoyalOne** · 02-13-2004, 11:30 AM

you can try weighted dips and dumbell pullovers to challenge the muscle a different way. The key to strength gains and size is to keep the muscle guessing. You can find a variety of excercises here http://www.exrx.net/Lists/Directory.html

**OmarJackson** · 02-13-2004, 11:37 AM

if you haven't benched for a full year and you suffered a shoulder injury, consider yourself lucky that your bench only dropped 30 lbs. Just keep lifting as heavy as you can 4-6 reps and eat a lot, especially post workout. If that doesn't work, i usually switch to DB bench when my BB begins to level off and that usually helps. Or if you're lucky get a powerlifter to tell you were you're having problems in your lift and then you can concentrate on improving that facet.

**CowPimp** · 02-13-2004, 12:25 PM

Start out by doing a full body workout a few times per week. Although the benchpress is mainly a chest exercise, it also hits the shoulders and triceps pretty good. As well, your biceps help stabilize the lift. Working out these muscles will also help your benchpress get back to where it was.

Here is the upper body routine I used when I first got back into lifting:

Bench Press 3 x 4-8
Military Press 3 x 4-8
Barbell Bicep Curl 3 x 4-8

Your triceps should get enough work between the military and benchpress. However, if you have really stubborn triceps to initiate growth in, then you should try close grip bench press. My triceps grew fine, but I have stubborn biceps.

**OmarJackson** · 02-13-2004, 02:20 PM

also you won't have a strong bench if you don't have a strong back for support. Do heavy rows as well.

**Diesel** · 02-14-2004, 03:12 PM

k thanks alot guys for all the info

**Mudge** · 02-14-2004, 03:15 PM

Rotator work, for you I'd suggest using 5-10 pounds. I'm fond of the 15# dumbells, and I can put up 315x6 on a good day.

**Diesel** · 02-14-2004, 03:56 PM

do u know of any rotator work outs?

**myCATpowerlifts** · 02-14-2004, 06:33 PM

yea i hurt rotator years ago (like i posted in other thread)

and my bench didnt really decrease, just didnt increase for a year...so thats why i cant do my body weight yet...sux

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