/fit/ i have a weird problem.
Started noticing it this year, but my bench hasn't improved in nearly 7 months,
My incline bench has gone from 70kg to 110
Dumbell press from 35 to 45kg
Everything on chest has improved but for some reason i can't get past 85kg on straight bench press.
I really have no idea what it could be, anyway else ever had this problem?
It happened to me for about 2 or 3 months where I couldn't get past my plateu no matter how much I was improving in other aspects of chest and general strength. I just got past it (by 5kg only) and I think you just have to wait to make more strength gainz to get past it.
thats whats doing it pretty much..
depending on how advanced you are, you could run a "specialization cycle" for bench. bench twice a week for 5x5, keep all your other lifts on hold (dont add weight), you can follow up bench with some flyes or something to specialize on chest for high reps (like 2-3x10-12).
or for now just bench 2x a week for sets of 5 or 6-8s if you want. you can also do flat bench for lower reps one day and higher reps the next (and then do incline bench or whayever it is you do for low reps instead). but considering you want to get your flat bench up, id do it heavy 2x a week. but it probably doesnt really matter. just do it more frequently and dont switch it out.
realize your stats are kinda intermediate (and may be pretty high depending on your body and whatever), especially on an upper body lift like bench, youre not going to be adding weight everyday, maybe not even everyweek.
you can also consider just not giving a fuck about flat barbell bench. if all you care about is having a big chest (and you dont care about being a powerlifter or anything..), you dont need to do barbell bench.
Accessory work. You are clearly using your delts when you bench and not your pecs. Widen your elbows when you bench for a start but do pec exercises other than bench to bring your chest up to snuff.
I'm 5'10, 110kg (don't know pounds)
But that sounds decent, same with the 5x5, usually i'm so rekt from chest day it takes a 3-5 day cycle to get all doms gone, maybe i'll tie cardio into chest so i'm not wasting a trip.
You're most likely using shitty form and your triceps and delts are compensating.
Widen your grip more on flat bench and do what this guy says.
Remember, when you widen your grip on a bench press you decrease the ROM on the elbow joint while maintaining the same ROM on the shoulder joint
Flat barbell bench press is possibly the most useless excercise in the gym. If you are a stubby manlet you can use it to impress clueless newfriends, but other than that it has no place except in powerlifting.
Waiting for DOMS to be gone is a joke... Lifting through DOMS makes it less likely to happen, and DOMS is not an indicator of recovery. That's STUPID.
And all the guys saying the wider the better (it's all one guy I'm sure..) is a fucking idiot too. Too wide if a grip can fuck up your shoulders, and the majority of people can bench the most and push hardest with a grip on the closer side.
Look up: "Lyle McDonald Generic Bench Press", read the article, and then read his articles on Bench Press Variations and Benching With The Pecs.
You want your upper arm about 30 to 45 degrees from your side (or about 60 to 45 degrees from being right out at your side). I personally have actually found that not only since putting my grip closer that I can push more weights more easily (and it feels more natural), but that I feel my chest working MORE than when my grip was wider (of course using the cue of squeezing the chest and "squeezing it up", talked about in the article(s) I mentioned).