ok so ive been benching now for 9-10 months and everytime i bench (flat that is) i start out @ 135 for a warm up set n do that about 5-6 times...then i go to my highest set @ 170 and get it about 5-6 times..then go down 10 pounds each set to 140 and then am done flat benching..ive been gettin no results from this for the past 2 months ive done the same thing and can only get 170 up 5-6 times..why? i feel like im gettin stronger in the chest but its not showing in my stats...just wondering about any good changes/suggestions anyone has..thanks
You are using an out of date browser. It may not display this or other websites correctly.
You should upgrade or use an alternative browser.
You should upgrade or use an alternative browser.
benching
- Thread starter b24ball4life
- Start date
i think it's time to switch it up too. here are a few things to mix it up
get ur 6 rep max and do ladder training with it maybe twice a week (preferably monday and thurs)
so say ur 6 rep max is 150lbs then u do that for one rep, wait a minute, then two reps, wait a minute, three, minute, 4, minute, 5, minute, 1, minute, 2, minute, 3, minute and u can barely get 4 this time so u start all over again with one
or
drop down to ur 60% max and hit it out with ten sets of 5 reps, then 3 days and go again with 60% max plus five pounds and hit out ten sets of 5 reps and keep doing this, waiting 3 days and adding five pounds until u stop making gains (or u feel ur form was struggling during the ten sets of 5)
bench press everyday for one set of 5 reps using what would be ur 7 rep max (the only thing is you will want to stop all other exercises which incooporate bench pressing muscles (tri pull downs, dips, shoulder press), think of this more like ur practicing ur bench press
i hope all of these will help jumpstart ur bench press agian, and dont be afriad to take a week off from all lifting before u start these techniques, it will def help
get ur 6 rep max and do ladder training with it maybe twice a week (preferably monday and thurs)
so say ur 6 rep max is 150lbs then u do that for one rep, wait a minute, then two reps, wait a minute, three, minute, 4, minute, 5, minute, 1, minute, 2, minute, 3, minute and u can barely get 4 this time so u start all over again with one
or
drop down to ur 60% max and hit it out with ten sets of 5 reps, then 3 days and go again with 60% max plus five pounds and hit out ten sets of 5 reps and keep doing this, waiting 3 days and adding five pounds until u stop making gains (or u feel ur form was struggling during the ten sets of 5)
bench press everyday for one set of 5 reps using what would be ur 7 rep max (the only thing is you will want to stop all other exercises which incooporate bench pressing muscles (tri pull downs, dips, shoulder press), think of this more like ur practicing ur bench press
i hope all of these will help jumpstart ur bench press agian, and dont be afriad to take a week off from all lifting before u start these techniques, it will def help
you could also do some negative reps and cable fly's, or any other chest exercise.