Thread: Why isnt my bench getting stronger?

Eventually we reach a point where doing the same old crap just doesn't cut it. Some of the worlds best benchers, dont bench press but every 2 weeks. And when they do, its usually not a straight bench press.

Pyramiding is not for power. You start with a light weight, work heavier, and then work back down. Just like a pyramid.

When you say it stopped increasing, do you mean for the last one week? Two or three? How long has it been since you have added weight to your 8 rep scheme?

Progressive overload.

hmm i dont pyramid down after i pyramid up... im trying to build size+strength ... i need to save energy for other exercises as well .. my last set usually a heavy weight that i can only put up 3-8 times. once i can put that up 8 times i kno to go up from there... thers lots of variables why ur not gaining... just keep eating lots and gettin ur sleep

Originally Posted by Brolly

my last set usually a heavy weight that i can only put up 3-8 times. once i can put that up 8 times i kno to go up from there..

You dont want to be training at 90% for long periods of time, so 3 reps every week is too heavy. Stick to 5+ reps for your normal weeks, dont go under 5 except on a heavy week.

If you dont pyramid down, its not a pyramid

All the points mentioned are good but I have one more point...are you working your TRICEPS enough? Too many people forget that a flat bench-press uses the tri's ALOT. Next question: Are you working your LATS? Same thing, a crucial part of a big bench is good lat strength. Vary your workout also by doing decline for a couple of weeks instead of flat.

I agree with Bigger N stronger, work out your lats a lot and your triceps, do lots of rows for your lats, also try doing diffrent kinds of benching, like dumbbells and floor presses

Originally Posted by ihateschoolmt

Progressive overload.

add 5 lbs, when you get back up to 8 reps, its time to add again.

ive been lifting years but my bench wont increase 4yrs ago i couldn't do 150lbs now i still could lift it. help plz

Originally Posted by SJ69

add 5 lbs, when you get back up to 8 reps, its time to add again.

that will work for ya dude. little by little you will get stronger. mix it up
don't beat yourself over benching. use some dumbells and cables and weighted dips for a few weeks. come back to it later. also start doing some incline bench also. Much harder, you'll get stronger once you can do that
160 on incline, doing it on flat bench will be like liftin fleathers


SJ69 awesome avatar

Good Lats Exercise to assist bench.


take that into consideration too man

SOMEBODY bumped an older thread that dealt with a "big bench" but I cant seem to find it now. It was awesome, it also talked alot about proper technique. I will look for it some more, it was very informative to me.

AHA! Found it. How to Bench Big

That was my bump! I love that article I think that I think about it every time I go to do bench anymore. Thanks Mudge!

Dave Tate is the man

Originally Posted by CancerNV

Ive been lifting for the past 4 month pretty regularly and for some reason my bench just stopped increasing. I ALWAYS put on one heavy weight and benched it with a spotter for 8 rep in 4 sets. Now I cant get past my 160lb bench. Any suggestions? Also what does pyramiding do?

could be overtraining - i know someone who stoped for a 3weak break came back and beat his previous best

seems like you dont really need to bench much to become stronger at it

Search around for "conjugate method"

http://www.elitefts.com/documents/ru...ate_system.htm

The Optimum Method of Increasing Your Bench: Stop Benching

Good article Mudge, but I could never do excercises on a swiss ball.