improve my bench?

[houseofpain]

can anyone give me any info on improving my bench? i have been training for about two yrs, i started at 5'11'' 180 lbs and benched 250, i am currently 5'11'' 235 lbs and i bench 365 but my bench has been stuck for quite some time. every other lift is progressing to satisfaction except my bench, if anyone could help i would be greatly appreciative.

[MBaraso]

what does your bench routine look like?

[houseofpain]

i have switched it as of late, i use to do a pyramid that i got from a coach at fl state, but lately i just do 185lbs/10,225lbs/10,275lbs/8,315lbs/4,335lbs/1,365lbs/1, then i come down like 315lbs/burnout,275lbs/burnout,225lbs/burnout. then i either go to dumbbells or a machine press and follow that up with cables or peck deck or d-bell flys.

[xxxl83]

Do a little research in the powerlifting forum.

Also read the articles at www.elitefts.com you may have some questions after reading the articles but, you should find all your answers in the powerlifting forum.

xxxl83

[houseofpain]

thanks will do

[MBaraso]

IMO you're doing too many reps. Lower the reps and up the weight.
Go something like 6-4-2-1.
Try doing all dumbells for 4 weeks. Flat, Incline, decline.

[houseofpain]

i have actually tried the dumbbell thing before and my bench went up significantly, i just havent thought about doing it again. do u think 6,4,2,1 is enough to make the muscles grow?

[yellows2k]

I do 4-6 reps for every set, every excercise....

[mmmanabolics]

When my bench was stuck at a measly 195 when I started working out for the first time on my 'Vin Plan' I started using dumbbell presses and flyes in my routine and surely enough my bench improved I'd recommend using DB's again.

[houseofpain]

thanks fella's