I need help with bench press. HELP PLEASE!

[SSAlexSS]

Ok all.

I royally suck :


No matter what, I can't seem to be able to gain strenth on bench press. I am stuck.... I tried low reps, middle reps, high reps,.... but it all doesn't work. Weird is that my deadlift shoots through the roof, and my squat is OK .... but my stupid bench is so small and plateued (worst.... u noooo!!!!)

Don't laugh.... I bench 135p for 10 reps 140 for 8 reps....

while I easily deadlift 315+ pounds.... or squat in 225-275 ange...

any ideas? my chest routine is

1 set of flat bench press (or couple sets)
1 set of incline/decline/flat dumbell presses (sometimes)
Sometimes chest flies with cables....


any ideas?

thanks!

 

[k1401]

Gotta go WESTSIDE!

Do a search on it you'll find tons!

The Mann (my Bro) got me hooked and I'm progressing nicely.
There are many guys here that follow it. Also check the Powerlifting Board for info.
Also this site.........http://www.elitefitnesssystems.com/ go to the articles section

 

[ZZuluZ]

Could it be that HIT simply doesn't work for you? Have you tried more sets? Speed work?


-Zulu

 

[needsize]

A strong bench also requires a lot of assistance work, ie, if your tri's aren't up to par then you will have trouble locking out, are you doing heavy sets for tri's on some good compound movements?

 

[gymtime]

A strong bench also requires a lot of assistance work, ie, if your tri's aren't up to par then you will have trouble locking out, are you doing heavy sets for tri's on some good compound movements?

I agree. Same deal with shoulders, front delts specifically.

 

[needsize]

I agree. Same deal with shoulders, front delts specifically

I believe the delts are responsible for the bottom half of the press, from chest to midpoint, so you're right, also important!

 

[SAGAT]

i had exactly the same problem as you...even the same weights! i just worked my tris and delts (like some of the other guys said) really hard, and checked again after a few weeks...and all of a sudden, i could manage 165 for 5 reps...so it increased quite a lot.

 

[sysopt]

I agree. Work the weak points and your bench should go up. Consider working your arms (tris) and delts on a separate day in your routine.

 

[Test boy]

Try 5 sets of 5 reps for 5 weeks. See what happens.

 

[SSAlexSS]

A strong bench also requires a lot of assistance work, ie, if your tri's aren't up to par then you will have trouble locking out, are you doing heavy sets for tri's on some good compound movements?

I dont work my tris directly...

The only thing that works my tris is overhead press and bench press (or variation of bench press, using either db's or bb's).

I guess I should try to strenthen tri's right¨?