help with weak bench press

[jsanman]

a little about me
im 21 190ibs at 6ft
i have been lifting for over two years now, my 1rm bench went from 90ibs in 2011 and in july this year it went to 240 and its now december and i have had no progress so far raising the bar
my gym partner has a year on me and he does about 255 2-4 times
i really wanna one up him by the time summer comes around

does anyone have a good solid bench press ruitine they can show me ?
as for nutrition i eat every day about 200g of protien and usually over 300g of carbs

[fattywarbucks]

I know this is weird advice, but start working one arm push ups. I haven't benched in 2 years, but these brought my pressing strength up ridiculously. I go feet together. here's a video of me doing them in my youtube channel. They're 3rd in the video. last time I benched, I was at 255, so nothing magical, but I would have torn my arm off trying these. And they cut up your obliques.

INSANE FIGHTER WORKOUT! 1 Arm & 1 Leg - YouTube

And yes Im skinny. I compete in BJJ in weight classes. So I consider myself a jacked 12 year old girl.

[jsanman]

i ususally do my one arm pushup with legs wide apart, would there be a difference? do you max out when you do the one handed pushups?
usually i feel more on my abs then arms when i do those

sick video!

[fattywarbucks]

Thanks bro. Try them with the feet close. Its a whole different planet. The abs are a nice benefit. And I usually just go by feel on the reps.

[hellomycognomen]

look up wave loading, this will bring your bench up fast

[LbforLb152]

Do negatives. Do drop sets. Do explosive reps. Use bands on the bench press. 5 reps 3 reps 1 reps. Every other workout. Research powerlifting form for bench press. hope that gives u some ideas.

[hekki]

Compound sets. Where you do a compound movement i.e. a bench press and superset it with an isolation exercise. I do a decline bench press and superset it with a decline cable fly. As mentioned above alternating between forced reps, drop sets, negatives, and even pushups has helped me push through a pesky plateau

[DanB]

whats your tricep workout look like? my bench increased dramatically when I developed my triceps further, my anterior deltoid also holds me back with an old injury playing up if I try be superman and go too heavy

when is last time you took a week off? this is often overlooked also but you would be surprised what a week or two off can do for you even though you may think it will be a hinderence, in fact it will generally be a benefit, your cns needs a break the same way as your muscle groups

[jsanman]

my work out ruitine for tryceps is in line with my chest
i do bench pressing 135lbs 10x 185 5x 225 2x
then cable pull downs with a straight bar usually about 10 sets of increasing weight until i fail at doing 5
inclined i do 5 sets of 5 rep max
i used to do dips with lbs attached but my new gym has no weight belt, so I do 5 sets until failure trying to keep my back as straight as possible
at the end ill usually do skull crushers 5 sets 5-12 reps each last two sets till failure
then maybe if i dont feel maxed out ill do close grip bench pressing with whatever i have left

[jsanman]

my triceps are very small its sad, they are at about 14.5 in right now, up from 12.75 two years ago

[Java Man]

whats your tricep workout look like? my bench increased dramatically when I developed my triceps further, my anterior deltoid also holds me back with an old injury playing up if I try be superman and go too heavy

when is last time you took a week off? this is often overlooked also but you would be surprised what a week or two off can do for you even though you may think it will be a hinderence, in fact it will generally be a benefit, your cns needs a break the same way as your muscle groups

This. Both points. You grow outside the gym. I don't spend more than 40min in the gym and I only go 4 days per week. It took me years to learn that less is more if you train and eat properly. Rest is important.

My bench also exploded when I increased my triceps. I focused on them for 4 months, increased my overall arm size by an inch in the process, and my bench went up dramatically as a side effect.

[jsanman]

an inch on your arms in 4 months ? thats crazy talk!
i usually go for about 2 hours or until i get hungry

[Java Man]

Read marcus300's thread. I posted before and after pics in there but that's not why I say read it. Youre spending way too much time in the gym. I did that 20 years ago too. I wish I had known then what I know now.
The knowledge in that thread will transform you.

[jsanman]

Read marcus300's thread. I posted before and after pics in there but that's not why I say read it. Youre spending way too much time in the gym. I did that 20 years ago too. I wish I had known then what I know now.
The knowledge in that thread will transform you.

can you post me a link to it? i am very interested to see what its about

[hellomycognomen]

You are only as strong as your weakest link

[jsanman]

You are only as strong as your weakest link

that seems to be the case always

[DeadlyD]

Try doing chest and Tris on different days, for example I do tris superset with back, and chest superset with bis 3 days apart, this helped me break through a bench press plateau.