I have Hit a Chest Plateau(stength) Any help for Getting Over It?

[curling]

I have been stuck in weight now for about 5 to 6 months. I can't seen to go heavier than the 85lbs dumbells for bench press. I start with the 70 for 10-12 reps then the 75s for 10 reps, the 80s for 4-5 and I get maybe 2 on the 85s. What's the deal what am I doing wrong?

I am 6ft and 194lbs worked out for 2 1/2 years now(two or three cycles under belt) my chest routine is once a week as follows

5 or 6 sets of bench press(dumbells)
4 or 5 sets of incline bench
4 sets of heavy cable flies(funny I can do more here than guys that can bench more than me)
4 sets either pec fly machine or incline dumbbell flies

What am I doing wrong? I mean how soon should you move up in weight for dumbbells?

Any suggestions?

 

[curling]

Come on dudes this is bothering me. I am very open to solutions on how to fix this problem.

 

[Lord_Suston]

If you can flye a lot then your tris and elts are lagging. How many times a week are training and your regiment?

 

[gymtime]

First of all, I think your volume is way high. You've got up to 19 sets for chest there. You should have it down around 10-12, especially if you want to increase your strength.

db bench:
warmup with 50s or 60s (it's a warmup so keep it light), do 10-12
10@70
8@80
6@90

This should be doable for you. A spotter always helps as well. Shoot for this until you can do it without help, then up the weights by 5-10lbs.

Incline bench: do three sets instead of four and add 20lbs to your normal weight.

Pick one fly excercise and do that for three sets.

The point here is to quit worrying about volume and focus on your strength and intensity. Think of it as making up for the lost volume with heavier weight. That is what will make you stronger.

 

[curling]

Ok gymtime I see your point on it. But man do you really think I am going to be able to push 90lbs up 6 times? I can only get 2 on the 85's

 

[Lord_Suston]

Gymtime is right when focusing on weight try to lessen sets and increase intensity, try a little more time in between sets for adequate recovery. You will be suprised on how much this helps, and get a good spotter.....

 

[curling]

Gymtime is right when focusing on weight try to lessen sets and increase intensity, try a little more time in between sets for adequate recovery. You will be suprised on how much this helps, and get a good spotter.....

Ok I see what you are saying. I will try that. Also I use my wife as a spotter which is great for the view but she has a little hard time when I start going heavy.

 

[gymtime]

Ok gymtime I see your point on it. But man do you really think I am going to be able to push 90lbs up 6 times? I can only get 2 on the 85's

Maybe not on your first time out. But I think you should be able to build to it fairly quickly. For now, it's something to shoot for.

 

[Screwball]

Reduce your volume. No more than 9-10 INTENSE sets.

Mix your exercise order up. Don't always do the same exercises in the same order.

Lift heavier with fewer reps per set. Try working in the 4-8 rep range.

You only need to work the chest heavy once per week. If you want you can throw in a light training day 72-96 hrs. after your heavy day using about 50%-60% of the weight you used in your heavy chest workout.

Cut your curling workouts in half.

 

[curling]

Reduce your volume. No more than 9-10 INTENSE sets.

Mix your exercise order up. Don't always do the same exercises in the same order.

Lift heavier with fewer reps per set. Try working in the 4-8 rep range.

You only need to work the chest heavy once per week. If you want you can throw in a light training day 72-96 hrs. after your heavy day using about 50%-60% of the weight you used in your heavy chest workout.

Cut your curling workouts in half.

LOL

The advice t sounds like you gave some pretty good ideas even for a screwball.