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how can i stop plateauing on bench?
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You are currently reading a thread in /fit/ - Fitness

Thread replies: 34
Thread images: 6
how can i stop plateauing on bench?
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>>35615630
>Bench
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>>35615630
Keep lifting heavier weight.
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Move to incine you sit at an incline not plateuing flat like regular bench
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Try doing more volume. I do 5x5 then I deload and do 3x8.
Do flat bench only and maybe some flyes, forget about dumbbells, incline or dips. If you have to, occupy a bench untill someone else wants to use, then tell him you have 3 more sets.
If that doesn't work, eat more. 1 kg bodyweight means at least 5 kg more on the bench if you know how to use it.
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Take a week off from the gym.
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>>35615644
topkek
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>>35615722
How much you bench, bro?
I don't mean to be rude or nothing, but threads like these get a lot of different tips, so something to back your claim with would be nice.
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>>35615630
Try using 2.5 plates. You'll look like a huge pussy but they help so much
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>>35615722
>>35615722
so doing incline won't make a difference? any other tips?
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>>35615630
I had this prob in high school. My max senior year in jan was 265, then max in May was 270. It looked bad cause lots of sophomores and even a few freshmen surpassed me
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>>35615630
Quit benching. no more benching means no more benching plateaus
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>>35616573
yea dude I also constantly talk about the days when I was in high school, we peaked then amiright
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>>35616573
>freshmen surpassing 270 bench

>14 year old boys benching 270lbs probably at 120lb body weight
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>>35616863
If I remember right, one freshmen lifted 290, but he weighed like 250, another did 285, I think he wieghed over 200 as well. We had like three sophomores bench over 300
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>>35616857
Well if I remember that was the only time in my life where any one gave a shit what you lifted. Now it's just what ever
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>>35615630
Train harder, eat more, sleep more.
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>>35615630
Negatives
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>>35616863
There was a sophmore in my Weights and Conditioning that could hit 350
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>>35615630
Dunno your current bench but smolov jr. is pretty good
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>>35615630
>how can i stop plateauing on bench?

Do the following, in no particular order:
>Bench more often (grease the groove)
>Strengthen your Lats (more rowing)
>Incorporate Close Grip work
>Increase volume
>Improve leg drive and general form.
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Don't neglect accessory work and work on your weaknesses.
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>>35615630
Bench without a spotter.
Now you HAVE TO get that last rep back up.
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>>35615630

Take a picture of trappy in your phone to the gym. Then just look at her before the sets.
Insta test boost.
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>>35615630
flick your nipples
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>>35615630
Go as heavy as you can for twenty reps
Never go without a spotter
Have them incrementally help you raise
Push with everything you have until you can't lift it at all
Do that shit three times a session and you will fucking explode
Tfw I have a bf that spots me
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>>35620666
>Tfw I have a bf that spots me
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Method that helped me boost my max:
- Bench twice a week, heavy both times.
- Warm up with 1x10 then 1x5 then 1x3, working up to a weight you can do 1 or 2 reps with.
- Key: 7 or so working sets at that 1 or 2 RM with less than a minute's rest (SPOTTER REQ) between sets.
- Depending on energy levels: 3 sets with 3 RM to cap it off.
- Don't do this for more than 6 weeks.
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>bench
>not dips+flies+OHP
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>>35621257
>don't do this for more than 6 weeks
Why?
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First, deload 8-10%
Then, start sheiko bro.
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Im starting to think that it always comes down to form and eating. No matter what program i've used, madcow 5x5 / TM or my own splits, i have never had problems with bench. Doing 5x122.5kg ATM.

And i always use the same bench style, i use semi narrow grip and focus on leg drive. Without leg drive i'd probably stall all the time, but i still won't let my ass come off the bench unless i go for big PR.

I also do lots of chins and pull ups, i feel like having a strong back helps
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>>35619220
why the long face?
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more sets, less reps
Thread replies: 34
Thread images: 6
Thread DB ID: 440812



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