Help fix my bench plateau

[ConanLax]

Well pretty much Ive been benching about 185 Repping it 5 to 6 times. Max out around 210. The problem is its been plateauing and i need help breaking through. Any suggestions on how to make more gains, and ways to critique my work out?
I work out chest 2-3 times a week depending on how I feel and time issues.

Work includes:
Normal Bench
warm up at 135-10 times
155-8 times
165-7 times
185-5 or 6 times
185-5 or 6 times
195-2 to 3 times

After this I do Decline bench or incline bench switching off every other work out
155-8 times
165-6 times
175-4 times
175-4 times

(sometimes I throw in cable cross overs etc)

[fallingupstairs]

dont work out chest more than twice a week
where are u failing at your bench
do some decline and incline benching
or bench with barbells for a while
just switch up your chest workout

[1wonderattack]

work your rotator cuff
http://www.bodybuilding.com/fun/criticalbench24.htm

[cali feeder]

Mix up your routine to force your muscles to adapt.

[Undy5]

Do differnt chest workouts. Maybe some flys, bells instead of the bars. Your bench is probably staying close to the same now cause your body is used to what your doing. If you mix it up it works other areas and increase your strength.

Another good thing is when you do dumbells, you can do what are called 1-armed offset incline/decline or normal bench. What it is, is if you are doing a dumbell with only your right arm you only put the left side of your body on the bench. its kinda of hard to explain but it really works your abs instead of just working your chest and you know the ladys love some hardcore abs. look it up and you'll probably get a better picture of it

[raykessler]

how long have you been working out, and how many days a week? If you are working out more then four days a week tune it down to four. If you have been working out consistently for a long time you would definitely benefit from about a month off.

[Undy5]

Yeah you dont get improvements from lifting all the time. Your improvements come when your body is recovering. You should have atleast 72 hours in between each time you work out a certain area of your body

[ConanLax]

I know thats why it says i work out 2-3 times depending on if i feel sore, or if i have time. I normally rest 2 days.
Thanks for the advice of changing up my routine. I've been working out since umm Middle of July, so not that long

[LiquidMercury16]

Great ways to break plateaus for bench:

2-3-4 board presses
Bands
Chains
Rotator Work
Rear Delt work

I've used all of those successfully to break various plateaus in my bech. Personally like bands/chains the best with board presses being a close second.

[ConanLax]

What exactly is a board press? i know what chains are, they are like 20lbs and u add em on the ends of the bench.

[LiquidMercury16]

What exactly is a board press? i know what chains are, they are like 20lbs and u add em on the ends of the bench.


Chains add a lot more then 20 lbs worth of resistance, at least all the ones I've ever used. Board press is where you have 2x4 boards cut into segments and stack them one on top of another. 2-board press = 2 boards, 3= 3 boards, so on so forth. No need to go above 4 board press. Basically you have your segments of boars which are usually nailed together and place them on your chest. That way it shortens your range of motion and you can lift more weight. As your body gets used to the higher weight you take a board off and do the same weight, thus increasing yoru range of motion. You do this till you have no boards left and are doing a heavier week. I do 3 weeks of board presses, 3 weeks of bands, 3 weeks of chains to break through any plateau and it's always worked.

[ConanLax]

Alright Thanks for all the help. Do you know where I could buy Bands and Chains?

[LiquidMercury16]

http://www.flexcart.com/members/elitefts/default.asp?cid=138

That's where I got my band from. Just get the small mini bands for bench. The bigger bands for squat/deadlift or if you have a high bench. Only use bands for 3 weeks at a time or so because they are harsh on your elbows and you need to let them recover.

[ConanLax]

Should i add on more bands in a pyramid style? like 1 band, rep it, then add another band, rep it, but not as many as the first time, etc?

[Lax4life528]

switch off every week between benching and plyometric pushups
benching builds up strength, but plyometric pushups build up explosion, quick hands, and some flexibility(if done right).

[LiquidMercury16]

Should i add on more bands in a pyramid style? like 1 band, rep it, then add another band, rep it, but not as many as the first time, etc?

No, just buy 2 bands they are 40 lbs resistance at the top. If you are doing band work I do either Max effort or Dynamic Effort.

Max Effort would be something like this
Warm up with 135lbs x 8 reps
135 + 2 bands x 5
145 + 2 bands x 3
155 + 2 bands x 2
165 + 2 bands x 1
And keep going up till you can't do 1 rep

Dynamic effort would be something along the lines of:
3-4 sets of low weight that you can get for 15-20 reps exploding through it

[bigDman]

Dont use bands your not nearly strong enough yet... Just switch up your routine
stop doing the same thing every week

try progressive overload

Week 1: 5x5
Week 2: 5x4
Week 3: 4x3
Week 4: 3x2
Week 5: Repeat

also i found that doing a very high rep exercise after my heavy benching helped my bench a lot (around 2x20)

[LiquidMercury16]

Dont use bands your not nearly strong enough yet... Just switch up your routine
stop doing the same thing every week

try progressive overload

Week 1: 5x5
Week 2: 5x4
Week 3: 4x3
Week 4: 3x2
Week 5: Repeat

also i found that doing a very high rep exercise after my heavy benching helped my bench a lot (around 2x20)

He may or may not be strong enough bands. Probably not, I'd wait till you can at least do 225 for a few. Board presses he can do. As far as the high reps after your heavy sets that's called a flushing set and it helps flush lactic acid out and promote extra growth.

I'd personally get on a different workout maybe. Something like bill starr's 5x5 has always been great for building up strength. It's based on progressive overload which is kind of what bigdman is talkin about.

[bigDman]

He may or may not be strong enough bands. Probably not, I'd wait till you can at least do 225 for a few. Board presses he can do. As far as the high reps after your heavy sets that's called a flushing set and it helps flush lactic acid out and promote extra growth.

I'd personally get on a different workout maybe. Something like bill starr's 5x5 has always been great for building up strength. It's based on progressive overload which is kind of what bigdman is talkin about.

bands are for advanced lifters. Which 225 for a few isn't. I wouldnt use bands in till 2+ solid years of training, and you are benching ~1.5-2 times your bodyweight.

5x5 is a great intermidate program.

[LiquidMercury16]

bands are for advanced lifters. Which 225 for a few isn't. I wouldnt use bands in till 2+ solid years of training, and you are benching ~1.5-2 times your bodyweight.

5x5 is a great intermidate program.

I've been lifting for 7 years now and only bench around 250 or so due to shoulder injuries but I still use the bands and have found them to be a great help for both rehab and breaking plateaus. 5x5 can honestly be used by anyone. Beginners-Advanced pretty much anyone can stand to benefit. There are different variations dependent on your classification but I've seen advanaced lifters use it with good results as well.

[bigDman]

I've been lifting for 7 years now and only bench around 250 or so due to shoulder injuries but I still use the bands and have found them to be a great help for both rehab and breaking plateaus. 5x5 can honestly be used by anyone. Beginners-Advanced pretty much anyone can stand to benefit. There are different variations dependent on your classification but I've seen advanaced lifters use it with good results as well.

"the best program is the one that your not on" wise words of many top level trainers

[Undy5]

another good thing that helps you break through a plateau is on your last set lifting till you fail. I always do but you must give your body the proper amount of rest because it is working your body to peak at its highest level. i saw you said you normally do 2 or 3 reps on your last set.. try for 4 or 5 till you cant go anymore

[LiquidMercury16]

"the best program is the one that your not on" wise words of many top level trainers

Or in my cocky arrogant self it could be the one I made up hahaha. I will agree though that no one should ever set limitations upon themselves and limit their training to one dogma. Speaking of which have you tried EDT? I'm bout to start on it to cut down and take some stress off my knees and ankles and trying to find a pre-made one so I don't have to go and make one out.

As far as lifting to failure, that is one way that can help even though I will say that I haven't had much success with it for bench.

[ConanLax]

Alright thanks for all the help guys, I'm going to work out today, and i'll try the Flush technique out that you said promotes extra growth. Much appreciated guys. I'll let you guys know what works and what I gain.