Thread: First Post - Bench Press Plateau

Some training history and background might help us make an informed decision on this matter.

Some training history and background might help us make an informed decision on this matter.

Couldnt have said it better myself

Well. I've been working out for two years. Im 19, weigh 160, 6'0. I'm in great shape. It just so happens I've never hit a plateau of any kind and it's kind of irritating me.

What is your currant workout? each muscle 1x or 2x or 3x a week....sets, reps , exercises ect?

Also, don't underestimate the power of rest. Take a week off, that's often enough for someone to get past a plateau.

If you care about strength, train for it.

Man just try some alternate exercises or som. you know you wouldn't catch me dead doing a regular bench press, It's one of the most overrated, ridiculous, old-school exercises. it's fucking bad for your shoulders, and honestly, I never really thought it was that good of a chest-builder."

Originally Posted by -vulcano-

Well. I've been working out for two years. Im 19, weigh 160, 6'0. I'm in great shape. It just so happens I've never hit a plateau of any kind and it's kind of irritating me.

OMG - You're 19 and you've never hit a plateau before -

Wait till you get into your late 20's


or 30's


or 40's

Originally Posted by The Monkey Man

OMG - You're 19 and you've never hit a plateau before -

Wait till you get into your late 20's


or 30's


or 40's

Check out Westside and Metal Militia. Searching these forums, and of course Google, should yield you some results.

Originally Posted by THEUNIT(XXL)

you know you wouldn't catch me dead doing a regular bench press, It's one of the most overrated, ridiculous, old-school exercises. it's fucking bad for your shoulders, and honestly, I never really thought it was that good of a chest-builder."

Originally Posted by THEUNIT(XXL)

Man just try some alternate exercises or som. you know you wouldn't catch me dead doing a regular bench press, It's one of the most overrated, ridiculous, old-school exercises. it's fucking bad for your shoulders, and honestly, I never really thought it was that good of a chest-builder."

Well, you wouldn't catch me taking your advice then either.

Originally Posted by CowPimp

Well, you wouldn't catch me taking your advice then either.

Originally Posted by CowPimp

Well, you wouldn't catch me taking your advice then either.

I bench every other week. I alternate with flat DB press. I dont' max about every 3 weeks on BP.

Don't max out every week. Say you max 225. Try doing 2 sets of 205.

Well here is my routine. By the way, I took a week off three weeks ago (I take one every 8 weeks) so I doubt thats it.

NOTE: All exercises (excluding abs) are done in sets of 6-8 challenging reps

MONDAY

Chest
Barbell Bench Press 3 sets
Include Dumbell Press 3 sets
Incline Dumbell Flyes 3 sets
Pec Deck (holding for 4 seconds per rep) 3 sets
Dips 3 sets

Forearms
Barbell Forearm Curl 3 sets
Reversle Preacher Curl 3 sets

TUESDAY

Triceps
Skull Crushers 3 sets
Close Grip Bench 3 sets
Dumbell Kick Backs 3 sets
Tricep Pulldowns 3 sets

Biceps
Standing Barbell Curl 3 sets
Alternating Dumbell Hammer Curl 3 sets
Preacher Curl 3 sets

WEDNESDAY

Legs
Squats 4 sets
Leg Extensions 4 sets
Calf Raises 4 sets

Abs
Weighted Crunches 4 sets
Weighted Leg Raises 4 sets
Weighted Incline Crunches 4 sets
Weighted Side Bends (oblique muscles) 4 sets

THURSDAY

Back
Lat Pull Downs 4 sets
Bent Over Barbell Rows 4 sets
Weighted Back Extensions 4 sets
Barbell (or dumbell) shrugs 3 sets

Shoulders
Military Dumbell Press 3 sets
Side Dumbell Raises 3 sets
Front Dumbell Raises 3 sets

FRIDAY

Off

SATURDAY

Off

SUNDAY

Off

For cardio I usually swim on weekends (during the summer), but when I get back to school I'll probably just play some ball every day.