bench plateau

[bulldoglifter]

im stuck !!! its ben about 2 weeks and it seems like my numbers are going down instead of up, the most i did 315 was 4 times but now it's only once, i have heard a few things but any suggestions would be great. thanks

[novastepp]

if you could post your entire chest workout, you would probably get a few variations that would help you break your pleteau, i have a good suggestion but it's based on your routine...

[bulldoglifter]

tuesday-db flat bench 3 sets of 10
db incline and decline 3 sets of 10
db incline butterflies

friday and sunday-bb flat bench 3 sets of 6
bb incline and decline 3 sets of 6
db incline butterflies

[chest6]

I can only train chest and get gains once a week. Twice a week I would overtrain. Probably your problem

[sooners04]

I can only train chest and get gains once a week. Twice a week I would overtrain. Probably your problem

Exactly!

[diezell]

I can only train chest and get gains once a week. Twice a week I would overtrain. Probably your problem

stole what i was gonna say haha

[novastepp]

tuesday-db flat bench 3 sets of 10
db incline and decline 3 sets of 10
db incline butterflies

friday and sunday-bb flat bench 3 sets of 6
bb incline and decline 3 sets of 6
db incline butterflies

ok well butterflies are probably not needed here IMO.
i only work chest once a week because i am sore for 3 days afterwards.
keep a training log and just record everything you are doing and MAKE YOURSELF improve every week. concentrate on form, and really using the pecs in your movements.
now i don't know how long you have had your routine but my advice to you would be to switch up your reps on your tuesday workout from 10 reps to (8, 6, 4) increasing weight each time with the dumbells, and for friday just amp the weight every week as much as possible...

[bulldoglifter]

ill try that thanks bro

[novastepp]

no prob, keep us up on how your progress comes along...

[bulldoglifter]

i will