Bench Press Not improving

[FryingPanMan244]

First, let me say, im not on steroids , all natural currently

secondly... i work out on a 2 days on 1 day off cycle, working every muscle group in either day one, or day 2 so each group gets 2 days of rest in between

now... my other exercises are on point, and i am slowly but surely increasing in strength/weight

but im having trouble with the barbell bench press... idk if its a plateau but its annoying as hell, and could use some insight

Now, Bench press for me is day 2

i do 4 sets, 13 reps (or as close as i can get to it) at 60kg, then an exhaustion set of however many reps i can do untill the muscle is spent at 40kg

i can get to 13 on set 1 and 2, but sets 3 and 4 im lucky if i get to 8... its been like this for a couple of months

any ideas?

and again, its only the bench press that im having issues with, my other chest exercises are fine and i keep getting stronger there

[Ghostman_SW]

Do you work it first on Day 2?

[Cylon357]

Post up some more details for better responses, but with that said...

What are your assistance lifts like? What are you training for, strength, size or ?

At any rate, you should vary your rep scheme. Lower reps, heavier weight for a while would be a good first choice, though you could lighten up as well and try that for a bit.

You might also look at something like 5 3 1. Finally, I would say try taking an off day before bench and see if that helps.

[Ol_Wolf]

At any rate, you should vary your rep scheme. Lower reps, heavier weight for a while would be a good first choice, though you could lighten up as well and try that for a bit.

The heavier weight with lower reps would be a really good start in my opinion. I rarely work out above 10 reps and most of the time I like working around 4-5 reps.

My bench had stalled at one point, so I changed lifting partners at the gym and things began to move again. The new lifting partner introduced me to a pyramid method he uses a lot. Basically figure out your 1 Rep max and add 5 lbs. Then lift 75% of 6 reps, 80% for 4 reps, 85% for 3 reps and then 95% for 2 reps, then back down. On the last set at 75% this should be a burn out. If you complete all the reps then your 1 Rep max should technically be at the 5 lb higher point. The next work out add another 5 lbs and calculate your routine. If you stall for a while do a 1 rep max workout to see if you are doing the program for the correct 1 rep max target.

[FryingPanMan244]

Pec fly on day 1, bench on day 2

[FryingPanMan244]

Post up some more details for better responses, but with that said...

What are your assistance lifts like? What are you training for, strength, size or ?

At any rate, you should vary your rep scheme. Lower reps, heavier weight for a while would be a good first choice, though you could lighten up as well and try that for a bit.

You might also look at something like 5 3 1. Finally, I would say try taking an off day before bench and see if that helps.

interesting...

assistance lifts meaning? you mean what other muscles do i work? cause i am doing tricep press and bicep precher curl

tricep press im at 3 sets of 13 at 82kg, bicep curl is 3 sets of 15 at 50kg

and i am lifting for strength/sculp not "Size" per se

[Iranon]

From what you wrote it seems your training program is terrible. Trash it and start over.

Start here

https://www.youtube.com/user/mountaindog1/videos

[Cuz]

Your press isnt going up bc you arent overloading the muscle. Personally the best way i have achieved a 450lb press is to bench 2x per week , not so much heavy but overload, pushing to failure. To help my joints ill do a moderate day followed by a more intense and heavier day. Some times it just takes time but in the beginning you should be seeing an increase rather easily.

[Cylon357]

interesting...

assistance lifts meaning? you mean what other muscles do i work? cause i am doing tricep press and bicep precher curl

tricep press im at 3 sets of 13 at 82kg, bicep curl is 3 sets of 15 at 50kg

and i am lifting for strength/sculp not "Size" per se

Take a hard look and 5 3 1. It will surprise you with its simplicity and the results you can achieve.

[Ghostman_SW]

Pec fly on day 1, bench on day 2

Odd that you are doing chest exercises on back-to-back days. Unless it is some new training program that I am unaware of...generally bench press and pec fly would be on the same day with bench going before pec fly.

Stick bench on day 1 and place it first in your order. You will be freshest and be able to focus on it more.

[s1nc1ty]

Next workout load up 75-80 kg and use that. Do 3x3 or 5x5 and try to improve from there. (after the 3x3 you can take off some plates and do 2 back off sets for example ) Also can pyramid like do 1 rep 2 reps 3 reps 4 reps 3 reps -2 -1 with the heavy weight etc. Do bench twice a week, one time heavier weights, second time with abit less weight and more volume. If first workout can get 80 kg for only 3x3 then maybe next time you can get 4 3 3 etc and soon youl get 3x5 with 80 and so on. You can keep progressing with the sayd 80 kg or if your getting 5+ reps on all sets you can add weight again etc. This is how you get stronger without any specific template routine imo. Heavier weight and systemic overload. I try add 1 rep on 1 set every workout and progress like that every workout. Just make sure you keep your tehnique solid. With 5x5 i use 2-3 min rest between sets and 3x3 is so heavy weight i use 5 min .

Once you can do 100 kg x 1 you should be able to do 60 kg x 20
also 80 kg x 10 should mean you can do 100 kg x1