How To Break Through A Bench Press Plateau

[@TypicallyUniqueOfficial]

The best exercise is usually the one you're not doing. Completely agree with all these tips. Sometimes you also just need to take a break from the lift and let that pattern recover.

[@ibidibi1]

I think switching up the variations of the bench press is really important. For example benching with chains, bands, even using a Swiss bar is really awesome to improve your bench press

[@batmanfan7506]

Dig the shirt. I love your guys knowledge on lifting and the values yall have.

[@isiahmartin7108]

Stuck at 355 on bench I want 405 more than I want to breathe

[@CeroAshura]

This is the mindset, I hope you hit 495 instead

[@politics-realitytv4578]

Any progress?

[@Alex-il6pn]

On my way to 405, 355 was a plateau and so was 385, well those were the two biggest for me. I was there the longest. My greatest advise for you is not variation it's frequency look at greg knuckles programs for 3 days a week though that wasn't what got me there it is very beneficial. What help me get there was doing 315 all time for weird rep and set schemes. 10X4, 5X8

[@isiahmartin7108]

@@Alex-il6pn how often would you bench 315 I’m guessing 3x a week?

[@Alex-il6pn]

@@isiahmartin7108 twice a week, one day 315 and the other a little lighter. So 315 once a week. But as soon I was able to press 315 for 12 reps I got 405.

[@branrx]

In high school explosive push presses I did in track for shot put, i credit for breaking my bench plateaus

[@zaynassi4751]

2:35 i swear i was about to comment and ask about weighted dips

[@STIXAHOY]

I did ......... one arm push ups for awhile and that allowed me to break through my BP plateau ...... yeah...... try to rep out with one arm push ups. And when you're good at that ......do feet elevated one arm push ups...........feet elevation about an inch or 2 off the ground would really make the exercise hard !!!!

[@taylorallen8933]

Doing some light rows to prime before bench press changed the game for me

[@Jstomper14]

really? what else did you do?

[@taylorallen8933]

I got a power tower. So i would do a few pullups just to wake my muscles up before i do bench. But that works for me may not be everybody.

[@BigBusiness02]

What to do to improve your bench press depends on where you're failing in the range of motion. It's not a one size fits all type thing. You need to know whether your triceps or chest are the issue.

[@Kingkuggfanpage]

Thank you

[@mikeoxmaul9870]

How do I find this out

[@BigBusiness02]

@@mikeoxmaul9870 if you're failing right off the chest, pecs, in which case you can add flys, inclined bench, dips, etc. If you're failing at the top of the range (like at lockout for instance), triceps, in which case you can add skull crushers, etc. Hope this helps.

[@JamalDizel]

What about the negative phase? Imo working on the negative phase can help you tremendously.

[@georgeperez4685]

Technique is Everything

[@javierdanieltosta621]

I havent hit a plateau yet I think, rn I have a 190 pounds bench, this week a did a deload, trying to go for 195 tomorrow, I weigh 123 pounds. Bench/dumbbell press are my favorites exercises.

[@jeremiahslawncare8571]

Did the deload help?

[@majorastorm]

I've been stuck at 270 since January. I'm so pissed off

[@robbyrob8349]

Same here. You're not alone. No matter how much I eat. No matter how much I try, nothing seems to work

[@epicterry6706]

ive been stuck on 135 for 2 months 💀

[@robbyrob8349]

I've been stuck at 280. I'm at the point of quitting the bench press for good.

[@joshbruning7808]

think about the fact that you can bench 280 pounds, that's pretty crazy

[@calebbrininger7483]

hit 315 please!

[@thanksmaybe4103]

You strong af

[@evilmirin1329]

My guy I look very good and have muscles and I bench 150 pounds... The fact that you almost double my bench is crazy. I only wish to get to 280. Maybe never. I hope you're still working out

[@LilChuddy953]

Update?

[@donaldkasper8346]

Of course if you do incline bench and go back to flat bench you do better because incline is just harder by about a third for me.

[@eliasgarcia7044]

I’m stuck at 195 🙁 me and my brother started at the same time and eat the same thing and he hit 225 the other day while I went for 205 and couldn’t

[@tubbycustard8866]

Felt that

[@javierdanieltosta621]

Do you guys weigh the same?

[@jesusmontoya1854]

Good advice. What do you guys think about continually reaching 80% of the press and a single rep for five sets and control the movement? You guys are awesome.

[@brucefly3612]

I'm doing what you just mentioned, I'm started doing 80% total weight RM 5x5 with 30 seconds of rest between each repetition, I did 80 kilograms x 5 for 5 sets one and a half week ago, today I did 85 kilograms x 5 for 5 sets with 30 seconds rest for each repetition, I will close this workout in 2 weeks and will do it again after taking one week off and doing active light training to rest the muscles, I will let you know how it goes in 2 months, as of right now I'm lifting 1 thousand more tonnage total from these workouts, and take from 5-10 days rests depending on muscle soreness/fatigue.

[@MrObasiah]

I keep failing the lock out on the 5th rep

[@yeezy2649]

Been with yall for a while. I have a question. I have heard from my doctor that tbe OHP is a unnatural and dangerous movement. What do you guys think about that statement

[@daffy-089]

How’s it unnatural to lift something over you head? Ever put something in the top shelf in your kitchen? 😂

[@sackman56]

I feel like I lost strength in the past month I was benching 405 for 2-3 reps, 365 for 5 reps and 315 for 10 reps I do those usually when I bench on my push workouts I noticed this week when I did bench I was going for 3 sets of 10 @ 315lbs I usually can hit 10 but I struggled I could barely get 8-7 reps. Would a deload week help me out? I haven't had a deload week in a long time or could it be my sleep? How do I lose strength like that so quick

[@DarqEdits.]

Damn that's what I feel rn... Just the difference is that I'm not that strong. I used to bench 165lbs for 5-6 reps and 145lbs for 10 reps like 2 weeks ago, but for the last 2 chest days, I find it very difficult to push to the 4th rep with the 165 :(

[@StrengthScholar0]

Outside of an injury, Diet/recovery mistakes are the only things that have caused me to to lose that much strength that fast. Eat, rest and take a couple days off and I'm sure you'll be golden.

[@boopypoots2538]

Perfect timing

[@donaldkasper8346]

Basically he kept exercising until he passed the plateau with time.

[@MM_14]

I‘m stuck on 225 for 6 reps for the last 2 months. So frustrating it makes me want to hop on some stuff. I remember adding reps every training session for the first 2 years of training and now I kinda plateau on everything except for squats and deadlift…

[@LilChuddy953]

Buddy I’ve been stuck at 190 for the past 6 months.

[@danielkantor5693]

​@@LilChuddy953Same but at 175 ibs even though I weigh 185 ibs 😢

[@LilChuddy953]

@@danielkantor5693 I got up to 235, it just happened overnight. 🤷‍♂️

[@juicegeneral5082]

Switch to dumbbells. Sace your shoulders! And build more strength

[@max2257]

Less strength more muscle building. Shoulders are fine if they dont hurt

[@milderaddiction8865]

Varying exercises are great over the long term. But short term I'd actually disagree. If you want your dumbbell bench press to increase you need to be focused on strength training, which ultimately means higher frequency. So not fatiguing your muscles with other more hypertrophy-focused training. So I'd literally just aim to bench 3-5 x per week. 5 x 5 sets. And that's it for the chest, stick to the isometric movement. Progressive overload. The guys who deadlift 600lbs+, have deadlift days. Chest is not different.

[@juicegeneral5082]

Bro that's not how you build strength. You'll destroy your shoulders. Try 2 times a week for bench and focus on eating more and healthier.. more isn't always better

[@TheXZAKI]

100% my brother. Never once have I heard anyone benching 5 times a week.

[@californiachief27x]

Nice

[@mrstl3000]

Stuck at 310

[@bamshiggity]

Hail lobster.

[@robbyx6846]

When I see so called experts with covered with tattoos it makes me question their credibility , how much class they have , their morals and ethics . Be careful what these guys say or sell to you