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stck on bench - 1/11/2006 6:54:57 PM

ablanks

Posts: 15
Joined: 12/9/2005
From: Miami,Fl
Status: offline

hey i am stuck at maxing out at 165 and my weight was 150 now its 159 and im still stuck benching 165 how the hell can i get more weight on my bench...........

Post #: 1

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RE: stck on bench - 1/11/2006 8:54:11 PM

MaNiFeST

Posts: 701
Joined: 10/22/2004
From: San Francisco
Status: offline

There are many ways to change the workout... one example is to use a wider grip which would target the outer side of the pecs more, or to go reallllly slow on the way down like 4-5 seconds... Every few weeks you should change your workout a bit both in the way you perform the exercise and in the actual exercises themselves... I only learned about this a few months ago and it has really helped.

_____________________________

Aint nothing to It, but to do It.
Age: 17
Height: 6'4-5
Mass: 238lbs
Goal: 250lb

Favorite Exercise: Squating w/ my belt

(in reply to ablanks)

Post #: 2

RE: stck on bench - 1/11/2006 10:23:23 PM

hardwork86

Posts: 39
Status: offline

Try using dumbells.

Also try changing the number of reps/sets you are doing. The lower amount of reps you are doing with heavier weight, the more time you should take between sets (2-4 minutes). With higher weight and less reps you should take less time between sets (2 min or less).

Also, try loading about 25-50 pounds more than your max on the bench. With a spotter, take the weight down as slow and possible then explode up (the spotter should help you get the weight back to starting position). Repeat 2-4 times for 3 sets. This is a way of "shocking" the muscle, or recruiting new muscle fibers to help with strength.

I hope this helps, it's always worked for me me I hit a plateau.

_____________________________

1/9/2006

20 years old
6'3" 262 lbs

Bench - 420
Squat - 565

(in reply to MaNiFeST)

Post #: 3

RE: stck on bench - 1/12/2006 3:45:35 AM

woodmeister

Posts: 87
Joined: 1/12/2006
Status: offline

yeah, i know how you feel i got stuck on the same weight for about two months, the secret for me was to do a lightish warm up set, then attack the heaviest set first, preferably more than your previous max. than go progressively back down until failure, this really worked for me.

curently age:23
weight: 70 kg
bench press:: 110 max. (95kg 3 x 8)

(in reply to ablanks)

Post #: 4

RE: stck on bench - 1/13/2006 11:56:14 AM

BigSwole