Chest workout????

Hey I've been working out for a year now and I have been stuck at a 185lb. bench max for a couple months now and I wanted to know if anyone has any advice on what I should do or could do I'm not taking any supplements or really want to.
 
16yrs.
135lbs.
Max Bench:185lbs.
 
Thanks

  Add weight for your normal sets and if you can't get the reps, that you normally would with less weight, have your spot help you through some forced reps.

   Work the synergizing muscle groups if you aren't already, shoulders, triceps, and even lats.

If it wasn't painfully difficult then you didn't do it right

age:18
5' 81/2"
173 lbs
goal : 195


supplements: Multi, fish oil

Yeah I started doing that this week I'll see if it works I workout my tris and lats but not my shoulders much I'll probably start doing that more then.
 
Thanks man

watch this vid:
http://thefitshow.com/week3/milos_chest_med.htm

don't do all of these exercies in one workout, but pick a handfull and do them. also dips works the chest and triceps. also about suplments they can help, but you really should be eating a healthy diet with tons of water and protien in it, like tuna fish, black eye peas, chicken, wheat bread, brown rice, ect. in addition protien shakes can help increase your gains.

oh and don't over work the chest. do it 2-3 times a week at most. when you work out, you essenialy break down the muslce, then your body needs time to recover and build it back up, stronger.

Thanks for putting the vid it was good
 
Heres what I do for my workout
 
Bench press - 5 sets, 6-10 reps
Flat bench flies - 5 sets, 6-10 reps
Incline bench press - 6 sets, 6-10 reps
Cable crossovers - 6 sets, 10-12 reps
Dips - 5 sets, to failure
Dumbbell pullovers - 5 sets, 10-12 reps

15 sets of direct chest workout sounds like a bit much, cut it down to something like 7-9 sets instead, maybe just do 2 chest exercises with 8 sets spread evenly between them. Preferably killing flyes, as you don't need the isolation exercise. 

working too much!.. if you want to bench more do a 5x5 routine, waht you're doing now is overtraining
stick to compounds and freeweight in strengh routines, do something like this:
bench press 5 sets x 5 reps each (5x5)
incline bench press 5x5
decline bench press 5x5
Grab a weight you can't lift more than 5 times, don't do more than 1-2 forced rep in the last few sets
 
just to let you know--> for big muscle groups (chest, back, quads, hams) do 3-4 exercises, 4-3 reps respectively, for small muscle groups (bi's, tri's, shoulders, calves) 3 exercises, 3 sets max OR 2 exercises 4 sets each if you're training lets say chest and tri's on same day, as tri's are sinergyst in compound chest exercises 2 exercises and 3 sets each is enough, this is just an example, you can apply it to any other workout days

Squat max - 245lbs
Bench max - 188lbs
Deadlift max - ¿?
Front Squats(atg)- 5x165lbs

lol.. Wyrms why do you always have to post right just before me?

Squat max - 245lbs
Bench max - 188lbs
Deadlift max - ¿?
Front Squats(atg)- 5x165lbs

Thats a workout I just started to do this month. It's an Arnold workout I found online, but yeah I'll deffinetly cut down on the excersises and do less reps with more weight and see how it go's.
 
Thanks guys

ORIGINAL: PumpinIT

Thats a workout I just started to do this month. It's an Arnold workout I found online, but yeah I'll deffinetly cut down on the excersises and do less reps with more weight and see how it go's.

Thanks guys

   What worked for arnold probably and most likely won't work for you or anybody else for that matter. HE trained 2 hours twice a day which is overtraining for the rest of us so stay away from his routines unless you just want to givbe them a try for a couple weeks to completely shock your body or your desperate to hurt.

If it wasn't painfully difficult then you didn't do it right

age:18
5' 81/2"
173 lbs
goal : 195


supplements: Multi, fish oil

ORIGINAL: Gottabefit

lol.. Wyrms why do you always have to post right just before me?

lol, I dunno, I'm just awesome.
Always that one step ahead, haha.



-Also I agree with Hearts, Arnold was gifted with great genetics and found out routines that worked for his body, which to most people is EASILY overtraining.
Stay away from Arnie's workouts.

Yeah I think I'll probably do that I was sore as hell after his workouts but I didn't get to tired I actually sort of liked them I've been doing them for three weeks and I have gotten stronger on everything but my bench lol.
but yeah I will take your advice and switch my workout around a little.
 
Thanks