Bench press is weak - help please.

[SaintGJR7]

I would like to know if any of you have had problems with poundages on your bench press and managed to get through the sticking point.

My bench press is seriously quite weak.

I have been training for 12 months and i can only bench 68kg for 6 reps for 4 sets.

My training for chest - Incline db, flat bb, dips and maybe flies too.

Really could do with help so thank you in advance.

[InsaneInTheMembrane]

play with the rep ranges to shock your muscle from complacency. Lower the weight (say 50-55 kilos) and try 12 reps, then next time up it some and go for 10, then up it more and go for 8 the session after that. You will find that by the time you come back to 6 reps you should be lifting noticeably higher than 68 kilos.

Also, generally speaking, 6 reps is more power lifting range for me... I stick to 8-10 reps for my heavy sets and occasionally do 6 reps to shock my muscles.

[The Punnisher]

I've always found that increasing bench performance is very dependant on a good partner. If I want to increase my bench weights, I do negatives with very heavy weight. For example, right now my max is about 365 for 2. I have been working out solo for the last 3 or 4 months and that's as high as I'm willing to go with a random spotter that doesn't know me. When I was working out with a partner that knew my training style and knew how to spot me, I was benching 405 for 3.
I got there in a pretty short time frame by doing 2 set negatives with weight well above my max. I would start with my normal flat bench training, 225 for 18-20, 275 for 10 and 315 for 6. Then I'd throw 405 or 415 on the bar (knowing that there was no way I was going to get it up myself) and do a slow, methodical negative or two. Once I got to the bottom of my movement, my partner would take over and take most of the weight off my chest. As you can imagine, this takes a very good spotter and he has to be somewhat strong. I'd follow that up with the reverse pyramid starting at 275 for 8-10 and then 225 for as many as I can get. Usually that's only about 10 by that point.
I've also found that switching up to DB's for a few weeks will shock the muscle and help you get past a plateau. I usually train flat bench with the Smith Machine for a month, then switch over to DB's for a month. I do incline's with the opposite of whatever I do flats with.
I'm 5'8", 201, so I'm not a monster by any means and the above routine has worked out very well for me.

[Godson]

Having a good partner is everything
only get yourself a book,
and keep track of what weights you were able to do the pervious chest workout...so the next day you know exactly what you were able to do...maybe just go up 5lbs total, so a little while...5 lbs doesnt seem like much but slowly it will add it

[Canadiantiger]

I have had good luck using flat bench in this rep scheme;

10@30%
8@60%
6@80%
4 reps
3reps
2reps
4 negative reps 25% heavier than Max.
15 reps

[dupa95]

My bench increased when I REALY learn the technique of benching. I read About how to properly bench. When I perfected the lift. My bench went up alot.

[asianhulk_83]

Some things power lifters do that I have used in the past are floor presses, benching using a block on your chest and even stuff like adding bands or chains. Westside Barbell are infamous for these types of techniques. Also, if you have a rack in your gym try setting them to your sticking point and benching from there to help you get past it.

Here is a link to some of Westside Barbell's articles they are great reads.

http://www.westside-barbell.com/articles.htm

[SaintGJR7]

Some great links and advice above - thank you very much for all the help.

[RA]

I would start flat...another thing is I personally do bench 2x/wk or my chest lags. You might want to consider it after trying other things first.

[SaintGJR7]

Thank you for that roidattack - sounds like a good approach.

Why flat before incline? not questioning, just curious.

[Sir Lifts-a-lot]

My bench sucks big floppy donkey dick. I gave up on it a loooong time ago and only do dumbbells now. I don't really care about having a huge bench. I just want big muscles. Also the fact that my reach is 42 inches doesn't help me much either.

[Ronnie Rowland]

I would like to know if any of you have had problems with poundages on your bench press and managed to get through the sticking point.

My bench press is seriously quite weak.

I have been training for 12 months and i can only bench 68kg for 6 reps for 4 sets.

My training for chest - Incline db, flat bb, dips and maybe flies too.

Really could do with help so thank you in advance.

Are you trying to bodybuild or powerlift?

The bench press is worthless as a chest developer for many.

[justttt]

Keep at it. But find a weight that is maybe 80% of your 68kg and begin there. Try to perform 10 reps for two or three sets. If you can do more than 10, increase the weight. Perform this workout for maybe 3-4 times. Then, increase the weight and perform three sets of eight. Increase again for five sets of five.

Also, make sure you build your lats so that you can maintain upper torso stability while lowering the weight on the bench. My best choice would be seated rows - right after your bench press. Then, end your workouts with close-grip bench presses, which can target your triceps. This is the muscle group that most often give out first when you perform the bench press.

this is what i got told and it helped me from 75kg to a 100kg,

hope this helps,

[MasonMan]

Are you trying to bodybuild or powerlift?

The bench press is worthless as a chest developer for many.

what do you mean by this? a worthless chest developer? im not sure if i understand you. not flamin just curious here.

[Undecided09]

I think what he means is that victor martinez has gone on record as saying that for him flat dumbbell presses seem to do alot more for strength and growth as more muslce bellies in the chest are recruiteted to stabalize the weight, as well as move the weight individually with each pec....But the flat press certaly isnt worthless...