Bench Press Plateou still

T

THBench

0
As a lot of you know, i've been plateoued on my bench press. I put up 170 in january, and i maxed today and only got 165. I do chest, shoulders, and triceps twice a week, and i've followed several diffeent programs.

Can someone give me a bench press workout plan to follow that will help me snap out of this.

Recently i've followed this routine for my Chest/Shoulders/Triceps Day

4 x 12 @ 64% of 1RM
4 x 10 +5 lbs from last workout
4 x 8 +5 lbs from last workout
4 x 6 +5 lbs from last workout
4 x 12 -10 lbs from last workout
Max

Along with triceps and shoulders with each workout

Overhead Tricep Extension (Straight Bar)
4 x 8

Dumbbell Side Raises
4 x 10

Plate Side Raises
3 x 10 or 4 x 10

Every other workout i hit Incline Press 4 x 8.


Can someone please post something along the lines of what I put up there, to help my max go back up?

Also, would switching to Chest Press (machine) mixed with Machine Butterfly for an 8 week program, then go back to my original bench plan(above) help me with my bench?
 
Also, a little off the topic but its really been bothering me...

What do you do when you want to do Dumbbell Sit-Ups, but you can't lift the dumbbell onto ur chest. I cant lift a 100 lb dumbbell onto my chest but i can do the sit-ups with it for 10 reps easily.
 
I would cut way back on your sets and go heavier. You're doing 20 sets for chest twice a week? Thats waaaaay to much! You are overtraining badly, thats why your getting weaker.
Try 4-5 total sets with a weight you can only get 4-6 reps out of for chest. By total sets I mean including inclines, declines and flat bench. For shoulders & triceps, just do 1-2 total sets (if any) of 4-6 reps each at the end of your chest workout, remember they are getting worked pretty hard while you're doing chest. Dump you're original plan altogether, it's obviously not working for ya (nor will anything with that much volume)!
Good luck!
 
I would recommend not isolating muscles in your bench press chain.

Also, perhaps it's time to change to something other than bench presses, such as dips, incline bench presses, decline BPs, DB BPs.

And look up "Wave Loading Manifesto" on t-nation.com
 
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Well I got this plan from a professional weight lifting trainer who benches 550 and squats over 700...

I forget who said i did 20 sets, but i only do 4... the 20 sets wasnt each workout, each 4x12 and 4x10 etc were the following workout.
 
Also, how do you do dumbbell sit-ups with a dumbbell you cant lift onto your chest. I can do about 15 reps with a 100 lb dumbbell but i cnat lift it onto my chest to do them. How can this be solved.

Almost same thing with DB Bench Press. I cant figure out how to get more then 45 lbs up to start.
 
THBench, try holding the dumbell behind your head. You will have to start with a lot less weight, until you get used to it. Or you need a training partner to hand it to you.
For dumbell bench press you can set the dumbells on your thighs and then use your legs to push them up to your shoulders as you lay back on the bench. Takes some getting used to but with practice you can get some pretty big dumbells up there. Of course, having a couple of training partners hand them to you is a lot better!
 
dswithers said:
THBench, try holding the dumbell behind your head. You will have to start with a lot less weight, until you get used to it. Or you need a training partner to hand it to you.
For dumbell bench press you can set the dumbells on your thighs and then use your legs to push them up to your shoulders as you lay back on the bench. Takes some getting used to but with practice you can get some pretty big dumbells up there. Of course, having a couple of training partners hand them to you is a lot better!
Click to expand...

Thank you ds...
 
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