bench struggle

[riodejaneiro]

What can I do to increase my bench stregnth..? I am currently benching 225/ 3 sets of 10 where a spot is clearly needed on my second set after about 7 or 8 and 3rd set after 6. I've been at this weight for about 5 months now and getting pretty frustrated.

[RA]

Is that your entire chest workout?

[dupa95]

relax you got a long wat to go.read read rest eat water it will happen

[NotSmall]

Erm, just put more weight on the bar... am I missing something?

[RA]

^^^^you guys only do 3 sets of bench??

[NotSmall]

^^^^you guys only do 3 sets of bench??

LOL, no, just did chest actually:

Low incline barbell press
3 warm up sets
2 normal work sets
1 drop set

Flat Dumbell press
2 work sets

Incline Flyes
1 work set followed by extreme stretching (ouch)

Skull crushers
1 work set

Pressdowns
1 work set

Overhead rope exts
1 drop set

I wasn't really commenting on his volume, just that why would you just keep putting the same weight up for the same amount of reps week in week out? You gotta employ some kinda progressive overload y'know?

[RA]

LOL, no, just did chest actually:

Low incline barbell press
3 warm up sets
2 normal work sets
1 drop set

Flat Dumbell press
2 work sets

Incline Flyes
1 work set followed by extreme stretching (ouch)

Skull crushers
1 work set

Pressdowns
1 work set

Overhead rope exts
1 drop set

I wasn't really commenting on his volume, just that why would you just keep putting the same weight up for the same amount of reps week in week out? You gotta employ some kinda progressive overload y'know?

Gotcha

[quartertonroche]

get seven minutes between sets, drop reps to 5 and dont let anyone help you. make sure your eating right (lots), drop the flies, start your week with bench, throw another bench session in late in the week. add some rack lockouts for tri's. those things alone will help you quite a bit if you wanna bench big, just grazing the surface though.

[NotSmall]

get seven minutes between sets, drop reps to 5 and dont let anyone help you. make sure your eating right (lots), drop the flies, start your week with bench, throw another bench session in late in the week. add some rack lockouts for tri's. those things alone will help you quite a bit if you wanna bench big, just grazing the surface though.

He didn't mention flys so if that advice is aimed at me then I'm OK thanks bud!

[rockinred]

Pyramid that shit... I have best results by getting my body use to the heavier weights.. every week it gets lighter... also diddo quarter on the tris and shoulders.. that will make a huge diff too.

[Ajc330]

what is your current chest routine? that may help us a little more