Thread: Getting frustrated

It seems that no matter what I do I can increase my bench press. This has been a long term thing and is beginning to mess with my head. Even back in high school, I could increase DL, squats, curls, everything except bench. I've tried low weight high rep for a couple of weeks, I've tried heavy low rep for a couple of weeks, but still sitting around a pr of 165. All my other major muscle groups have increased consistently, except this one. I don't know what to do and need advice Brothers. What can I do to get stronger on this exercise?

I have had similar issue and find using smith machine helps
What i do is set the bar at the bottom of the bench ie chest level and the
Load it up with my max bench weight and press it up from the bottom
And the dock it at the top i then strip the weight off put bar back at bottom and add 2.5 or 5
Then press it up unload bar and again add more weight
I know it sounds weird but it works for me and others ive shown it to

When ever I plateu on the bench I stop for about 3/4 weeks and just do heavy dumbbells

Originally Posted by 315 BEAST

When ever I plateu on the bench I stop for about 3/4 weeks and just do heavy dumbbells

dumbells for 3 months straight has always worked for me as well

Looks like i need to hit some dumbells up myself too.lol
great stuff!

You didn't mention, have you been using a bench shirt; or are you raw? Also what always seems to help is the use of boards; although obviously you can't bench with the boards without someone helping you. When I "stagnated" on my bench I went to the use of boards, both raw and then putting the shirt on (in getting ready for a meet). Also wrist wraps are a God send, there are so many varieties out there.

Seems like in Powerlifting, of the three exercises there's the one we're always the best at. I have the same problem with my squat which takes forever to make progress on; yet my bench and deadlift hang in there, with my deads the best for me.

Using your max weight with low reps helps !

Thanks for the advice guys, I appreciate it. I have aversion to the SM, but your thoughts are interesting. I think I'll try the dumbbell only routine for a few weeks and see where that lands me. Thanks again.

For me if your flat bench has plateaued out then you work the supporting muscle groups.
Shoulders and triceps play such a significant role in bench that if you don't train them with intensity then your bench will suffer.
Another problem I see guys have at the gym is they are over training big time.
When I do bench I warm up then do no more than 5 working sets, then hit inclines for 3-5 sets depending upon how my shoulders fell and that is it.
I hit shoulders on their own day and triceps on their own day.
That way you are hitting each supporting muscle group while fresh, not already drained, and you can go heavier on them.
Heavy shoulders and triceps equals heavier bench press.
And I've got the trophies and medlas to back it up.