Thread: What is up with my bench press??

First question I would ask, how long have you been benching? For the 2-3 first months it was wobbling for me (a while back now I don't wobble anymore).

Second would be, are your lats and triceps really strong, because bench depends on that too. If you don't have good lats and strong triceps it won't help you. I suggest heavy rows for your lats and maybe some close grips barbell to help your triceps if it is the case. Ask around some people are better than me for that around here.


Finally, to get more power on this what I do is alternating between barbell flat and dumbell flat and go really heavy with 2-3 mins between each sets (3 sets).

I usually go for 3x6 with 100lbs dumbell (when I was at 150lbs body mass) now I go heavier and on the flat I started doing some more I am currently at over 225lbs (I am at 160lbs body mass). You can see that I neglected my flat barbel because I don't push very heavy on it but it's only been 1 week I started benching flat barbell again so I would say, let's wait more and I should press more.

I hope this gives you an example of what worked well for me... Also, don't forget to do fly, cable fly, power fly etc. to make sure you work your whole peck.

I've never heard of Starting Strength and you'd be surprised probably by the amount of people who haven't heard of some named weight-lifting routine because they pop up in every magazine or web article. Adding weight to every workout seems like a ridiculous goal to me.

What does your diet look like?
What does your back workout look like?
I do heavy chest once a week. And i don't recommend blasting the triceps more than once a blue moon because that can weaken your bench as well.

The questions have been asked about how long have you have been training, etc.

Your form will come into play.

How much is mental? (maybe you've put a mental block? you did say that "I cannot do it"
As mentioned, your supporting muscle (lats, tris, delts) may be lagging.

How much volume are you doing?

Have you changed up the routine? (use less weight, more reps, change order of exercises, etc)

how long have you been working out? right now i can press about 220 or so and i weigh 180 and im 6'3 also, but i never work out anymore... thats weird... alot of it has to do with mental, thats for sure.... when i weighed 270 i hit 300 because i really thought i could and thought i could the hole time.. try to go for 5-7 reps (i belive, maybe its 4-7 or something correct me if im wrong) and just work your way up.. its just like all your other muscles that are going to be trained good to become stronger

One rep maxes help but you need to get your form down with lesser weight before trying for big numbers.

If you're wobbling like a mad man, you should probably drop the weight down a bit.

You should read a little on Periodization.

Strength, Dedication, Ambition: Introduction to Periodization

Going with the Dumbbells for a bit will help with the wobble.

Questions:
1. What do you have available to you to use? i.e. do you work out at home with limited stuff or do you work out at a gym with the works?
2. Do you work out alone or have a partner to assist?

Answer these question and that will allow others here to assist you with a routine or plan that works with what you have within reach.

And of course, you can start doing heavy deads.