orphro13

Ive been working out for about a year and now i am at 210 bench at 140lbs. i have been stuck here for 2 months. This was what i tried to break the plataue, but it didn't work

flat bench press
1x10@135 (warmup)
1x3 @175
1x3@185
1x3@195

close grip bench
2x10@145

reverse grip bench
1x8@135

This was all in one day. It's alot more volume than i do usually but i wanted to break through this sticking point. What else can i do to break though this. Oh yea and is it bad to change excersises weekly i do this alot to get variety.

Can't lift it just go SSJ!!!!

KataMaStEr

Try something in the 6-8 rep range 3 sets heavy. What I like to do after is keep increasing the weight and go for 1 rep, and I keep increasing weight till I hit my max for 1 rep.
Good Luck

ActionMatt

1) Where are you failing in the movement?

2) Why so many BP sets that heavy?

sysopt

Maybe dumbells for a month or two will do the trick. If you're not doing external rotator pre-hab work, I would recommend that too.

orphro13

i am failing about halfway up.
There were alot of set of BP beacsue i was trying to break through the plateua

Can't lift it just go SSJ!!!!

Yanks20

orphro - HOW MANY TIMES A WEEK DO YOU DO CHEST?

first of all have you tried negatives? secondly by doing close grip bench and reverse grip bench in my opinion you are training the triceps more the the pecs.

do you have a workout partner? if you do i would do another warmup set at 135 and then 3-4 working sets of flat bench, followed by 3 sets of inclines, then 2-3 sets of declines, finishing it off with flies. if you normally don't do inclines and declines you could always do one the first week and then the other the second week.

up the intensity of the entire workout, eat plenty, get plenty of rest and you will grow!

brianinabq

The platau says that your body no longer feels the need to adapt to the exercises you are doing. It can also be that you are not recovering between WOs.

Perhaps you may need to back off a bit and change your wo for 4 weeks and try again. Try something lower weight higher volume and maybe incline and decline presses.

GoodLuck!

ActionMatt

Ok. That sticking point is fairly common and can be gotten around by training movements that emphasize the start of the chest.

Assuming your max is 210, I'd recommend the following:

BP: Warmup set, 180 to failure for 2 sets
-if you get more than 6, increase weight the next week. If not, repeat.

Paused BP: 160x3, lower the weight to your sticking point, hold for 2-3 seconds, then explode up as fast as you can. 1-2 sets.

Dips/Decline/Db Press: Your choice of 1-2 of these for no more than 2 sets of 6-8 reps each.

Finish up with tricep work, preferably extensions or pushdowns.

Scotty the Body

Is flat bench your hole chest routine? and how often do you work chest?

Cool

nate allan

Why is everyone giving him bodybuilding advice for a powerlifting question? You are failing at a common sticking point, you could try doing board press,floor press, or buying some bands and training with them. To have a big bench you need strong tris, so whoever said to stop doing closegrip and reverse grip bench because it works tris, need to go do some more reading. And no do not do 6-8 reps, for strength rotate between 1-5 reps.
powerman, I mean actionmatt so you think that 4 heavy sets is to much? I know westside advocate doing more than that on ME day.

ActionMatt

They also do just singles. That's a different matter than warming up with reps.

wfootball89

I think you should do pushups between chest workouts, use chest machines becuase they isolate the pecs more, and you should probably do some rotator cuff exercises, that would probably help with more weight. Hope this helps!

"sex on the TV can't hurt anyone.....unless you fall off!"

dg806

You get to a point in time when gains are harder to come by! Stick with it, work hard and don't overtrain at this point! It is easy to do trying to get over a hurdle. And If you hurt yourself it will only set you back further! Eat right and make sure your protein intake is high enough!

www.sbmuscle.com

supersam69

I've got this friend, bless his heart, who tries hard to get wide but still looks like a broomstick. Imagine how hard it was for me to tell him I've seen bigger delts on a pencil. Okay, okay, I'll erase that comment. And what kind of friend would I be if I didn't tell him that he most definitely qualifies for a full gym membership refund? You would, too, if folks couldn't tell whether you were standing sideways or frontward. So, what's an O'Cedar kind of guy to do? Get smart and get wide - real wide!



Spreading your wings is one thing, putting meat on is another.





First, let's get smart. If you want wide, you need to do pull-ups or pull-downs and laterals like a maniac. Pull-ups or pull-downs are going to widen you like no other movement. Some people say they've tried to get wide but can't. Tell that to the scores of bodybuilders in their 30s, 40s and 50s who got serious about pulling and really widened out.

Spreading your wings is one thing, putting meat on is another. Barbell and dumbbell presses most definitely pack mass on delts. But for some reason, some bodybuilders don't get that much from them. For them and many others, the answer, it seems, is laterals - dumbbell laterals.

Laterals use one group of muscles - the delts - to work one group of muscles - the delts. Just doing straight sets of laterals, though, won't cut it. Those pesky delts recover quickly between reps and sets. You need intensity. That means using several Weider Principles, such as various rep combos, compound sets, continuous tension and peak contractions. Don't do all these exercises in one workout. Pick 2-3 one workout and 2-3 different ones for the next. If you're tired of little or no results, start doing these exercises. However, be warned: Save some cash. You'll need it for bigger clothes after 60 days of using these growth producers.

Know your delts
Before hammering your delts, you should know their anatomy and function. The shoulder is where your arm connects to your shoulder blade. This glenohumeral joint is held together primarily by soft tissues -- muscles, tendons and ligaments. A balance of flexibility, strength and development will help you avoid injury to this vulnerable area. The deltoid is a three-headed muscle -- front, middle and rear -- and is the primary abductor of the arm. Abduction is the movement that brings the arm up and away from the body.

The rotator cuff is a series of smaller muscles that originate on the scapula and control rotation of the arm, helping to provide stability to the joint. Since internal rotation is inherently stronger because of the number of muscles contributing to this action, bodybuilders who neglect their external rotators are asking for trouble. The solution is to do three sets of light dumbbell external rotations before heavy delt training.

p a g e 1

supersam69

THANKS IM TRYIN TO GET 25 POSTS

Rob_NC

Hey super69, abuse the privilege and get banned. We don't need perverts like you around here!!

Artificial Intelligence is no match for Natural Stupidity.