bench plateau

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xmkatx

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Alright im having a really tough time improving my benchpress. I've been working out properly (researched, made a routine, stuck to diet) for about 2-3months now and have seen huge improvements in every part of my body except my bench press. I change up my routine once in a while, give sufficient rest and have taken a lot of advice from you guys, which helped a lot everywhere. I do different variations of chest excercises, flat, incline, decline presses, flys, pushups. I just can't get past this plateau i dont think i have upped the weight on my bench press now for about 2 months, while in other areas of my body i have almost doubled my max rep.

What am i missing?

I have overtrained specifically my chest and arms in the past will that play part?

Thanks for any advance.
 
Overtraining can be a huge factor. When is the last time you took a full week off? Are you sticking to just barbells each chest workout? If so, you could use more variation (DBs).

Also, have you been doing the same rep scheme with this routine for a while? It would help to know the exact routine, sets, reps, exercises, etc...to know exactly what other factors may come into play.
 
I try changing my routine up as much as possible, including different variations of sets, reps and do use both dumbells and barbells. I overtrained probably over a year ago (specifically the chest), could that be it? I am having no problems at all in any other muscle group with improving every 1-2 weeks.

Yes I also do take the week off every so often. I'm stumped.
 
Post your workout. Put your whole chest workout and give the days for other parts of your body.

ex:
Mon-Chest
Press, Flies, Pushups
Tues-Back
Wed-Off
Thur-Legs

I dont think that overtraining a year ago should be affecting you now.........
 
Workout 1 – Chest/Triceps
1. Chest
a. Bell Bench-press (Flat/Incline/Decline)
b. Chest Press
c. Fly (Flat/Incline/Decline) – Bell or Cable
d. Chest Dip
e. Push ups
2. Triceps
a. Dip
b. Close Grip Bench press
c. Extensions (Incline/Decline/Flat) – Bell or Cable
d. Skull Crushers
e. Pushdown

Workout 2 – Legs/Abs
1. Thighs
a. Squats
b. Step Ups with Barbell
c. Leg Press (Inclines)
d. Leg Extension
2. Calves
a. Calf Raise
b. Calf Press
c. Reverse Calf Raise
3. Abs
a. Sit ups
b. Seated/Lying Crunch
c. Hanging Leg Hip Raise

Workout 3 – Shoulders/Biceps/Back
1. Biceps
a. Bell Curls (flat/incline/preacher/cable)
b. Wrist Curls
2. Shoulders
a. Barbell Front Raise
b. Military/Shoulder Press
c. Lateral Raise
d. Upright Row
3. Back
a. Chin ups
b. Pull Down
c. Shrug
d. Dead lift
e. Bell Row

I usually do something like this, mon/wed/fri. I do the most important excercises first, this is basically just an outline to remind me. I dont do these exact things everytime, its changed up every week.
 
If you are doing all of these in 3 workouts then me thinks you are doing way too many exercises. How many hours to get though one workout? Please post the workouts with your actual sets / weight / reps.
 
My bench has gone up quite nicely off of 4 basic exercises: Incline Decline Flat Barbell Bench Presses and Flies (recently I switched to dumbbells for variation, but nothing gets your bench up like barbell presses).

If I were you, I'd do those 4 for around 3 sets and trim down your triceps to 3 exercises (skullcrushers, tricep pushdowns, and weighted dips). Your 2nd workout is okay. The 3rd one needs to cut down too. Might wanna just do biceps/back and shoulders plus abs another day.

Give yourself enough rest in between workouts.
 
Sorry forgot to add i only do max 3 different excercises for each muscle, usually less for the smaller muscles. Also i change up the reps/sets everytime too. Usually something like 3-4 sets of 8-10 inscreasing weight or same weight. Usually in the gym from 1-1.5 hours.
 
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