incresing bench press weight

[chan]

any tips on how to increase bench press weight?? seems like i've bin stuck on same weight for month and a half

 

[Karky]

change it up, but stay heavy. Do an assistance movement to train your sticking point. I currently do board press with the board set so i push from my sticking point.

 

[Typhon]

Check your diet, if you want to get stronger you need the fuel and that means a calorie surplus. Also add in some other exercises like dips to help build the muscles used when benching but in a slightly different way. Variation is a key component of muscle growth

 

[Starcraftmazter]

What's the weight?

 

[Street Workout]

Lots of things you can try. Try not benching so often, rest is something many people forget about. Try lower weights and higher reps, lift 145lb 10 sets of 15 (Ihave no idea what level you are at). Bench press inclines and declines, this increased my benching tremendously.

 

[Danger_Dave]

well you could switch in incline/decline/close grip bench.
or you could switch in incline/decline/close grip dumbbell chest press.
with any of the options mentioned above you can play with different set rep and rest ranges such as. 4x10 60 second break. 5x5 90 second break. 8x3 2 minute break, or 3x15 30 second break. (I dont' thijnk the 3x15 will help you increase weight though)

Also, vertical pushes can also help bench press because they work triceps and deltoids, which are used in the bench.

 

[chan]

Lots of things you can try. Try not benching so often, rest is something many people forget about. Try lower weights and higher reps, lift 145lb 10 sets of 15 (Ihave no idea what level you are at). Bench press inclines and declines, this increased my benching tremendously.

10 sets of 15 ???:S:S

 

[chan]

for flat i do..125lbs (please dont laugh)

incline is 115lbs

and decline is 105 lbs

 

[Karky]

if your following an FBW, that would be too much.

How is your technique? do you tuck your elbows? keep the weight on your upper back, butt barly touching the bench, driving with the lats?

 

[Starcraftmazter]

for flat i do..125lbs (please dont laugh)

incline is 115lbs

and decline is 105 lbs

Is that in a set of x reps or max lift, or what?

 

[chan]

no thats 3X8 buh buy the third set usually cant get up to 8 reps for flat

 

[dougp25]

For me a few weeks of weighted dips broke any sticking points.

 

[Microwave8]

You should work a little on that decline. Most people decline press more than they flat press. Also, try some static contraction to get used to the weight. Take 130lbs. and hold it up without your arms locked for as long as possible. Do 3-4 sets at least 2 times a week.