Bench plateu

[315 BEAST]

So my bench has stayed the same for almost 3 months so this last 3-4 weeks I went strictly dumbbells cause it usually gets me stronger but this time it didn't do jack shit! Anyone have any suggestions on how to improve my weak ass bench?

[telmon1]

How bout some heavy ass negatives? Also, DC training will help with that.

[315 BEAST]

^^^ thanks bro will give it a try

[evan_test@250]

How often do you bench?

[darksidefitness]

Try chain or resistance band. Also you can can try floor bench press in the rack. Just go to the lower pin, get underneath and PRESSSS!!!!!!

[PAiN]

How often do you bench?

Yes how often?

What does your chest routine look like with the dumbbells?

What other body parts are you training with your chest? You may want to make one day strictly for chest until you break this plateau.

[deathdodger]

How bout some heavy ass negatives? Also, DC training will help with that.

Nailed it

[NbleSavage]

Drop-sets and heavy partials (with a spot) using a weight beyond your 1RM have helped me in the past.

[graniteman]

Heavy negatives for a chage up as well as try different grips and a big thing have someone check your form. Sometimes we get too comfortable and form suffers. elbows flyin out wrong wrist \ grip. Or a small break from chest.

[Scamaros]

Try putting bench in squat rack. Put safety bars as close to chest as u can get. Load up bar with weight you are trying to achieve. This way you are starting from bottom and using all of your explosive power. This will get you stronger at that point so when you max it should be piece of cake.

[315 BEAST]

Was benching twice a week but knocked it down to once a week also work my tri's with chest

[315 BEAST]

Yes how often?

What does your chest routine look like with the dumbbells?

What other body parts are you training with your chest? You may want to make one day strictly for chest until you break this plateau.

I usually did dumbbells once a week for 12 sets

4 sets incline
4 sets decline
4 sets flat

But recently stopped going to just focus on barbell benching for now

[ftwpin]

Maybe throw in some dynamic workouts. I did a workout where you do 9 sets of 3 reps. You perform the 3 reps as fast as you can. Move your grip for every 3 sets as well.

[Crogam55]

I try dumbbell workouts for a while it completely made a difference!

[Crogam55]

I moved dumbell workouts for a while and it completely made a difference!