Hey /fit/ I need help. I've hit a wall with my bench press

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bls

10 months and not even 1 plate bench yet? How the fuck? Yes go higher weight fewer reps for awhile

>>41445099
I didn't even do chest while I was lifting at home because I'm an idiot, so I've only been at the bench for 5 months. Clearly something has gone wrong with my progression though, I'll try doing 5x5 with higher weight.

>>41444984
Why the fuck are you doing 10 repetitions? Halve that shit, and put another 10 kg's on the bar. At 72 kg's you should be able to lift close to 80 kg's.

Do you watch what you eat? Make sure you're getting a shit ton of protein and at least 3000 cals daily. Lastly, fuck what other people think, you're on your own journey.

>>41445346
>Why the fuck are you doing 10 reps
It's what my trainer told me to do, but as I'm not improving I'm going to assume they don't know shit. 50kg for 5 reps it is.
>Do you watch what you eat?
Yes. I'm vegetarian but I eat at least 1g/lb protein per day from eggs, milk, cheese, yoghurt and scoops, plus oats, peanut butter and legumes. I try to get in 3500+ calories because I cycle 32km to work and back 5 days a week.

>>41444984
Download the books Starting Strength and Deadlift Dynamite.

Follow the form tips in there.

>>41444984
>not form trainer says its good
>>41445500
>trainer probably doesn't know shit

WHICH ONE IS IT ANON

>>41445520
Do this. If you're too lazy, look up https://www.strongerbyscience.com/bench-press-bar-path/ instead, as it's really all you need.

I'd also recommend doing tempo-bench press as a warm up. Tempo bench simply means you bench press in a tempo (e.g. 3 sec) where you lower the bar for 3 seconds and press the bar for 3 seconds. It's really good for newbies for themselves to notice when the bar is in a place it shouldn't be.

Tempo bench (3-5sec) w. bar for like 2x5
Tempo bench (3sec) w. 30kg for like 2x5

Then increase the weight normally for whatever your working set is for the day.

>>41445120
how often do you train bench? if you train it twice a week and do sets no bigger than 5 you should progress quickly

>>41445561
That's a great read anon. I have indeed been driving the bar straight up at the start of the movement. Thanks.

>>41445576
>How often do you bench
2.5 days per week. On the other 2.5 I do dumbbell flies.

do an actual program you idiot

>>41445588
Good! Room for improvement then. The tempo benches might seem stupid right now, but they will really let you know if the bar is somewhere it shouldn't be as it will be stupidly difficult to hold it there.

Treat your warm ups as warm ups. During warm up is the time to mess about with technique, grip width, feet placement and all that crazy stuff. The closer you get to your working set, the more things should be dialed in. At lower percentages, do what you need to do to get it right - in your case this is most likely bar path right now = tempo bench press.

>>41444984

From 60kg to 72kg and you cannot even bench 40kg? I mean I dont wanna bully but lets be honest here, 10kg or more of that 12kg you gained is pure fat

>>41445608
you do two different exercises? you are aware that you can do more than one exercise per gym visit, right?

>>41445829
Then how have literally all of my other lifts improved substantially? Not to mention I look better.
>>41445849
Lmao I was just mentioning flies because it's another chest exercise - of course I do other exercises.

>>41444984
>started as a 5'10 60kg skelly, now 72kg
My man, you're doing something wrong here. I'm skinnyfat at 5'10" 72kg, and I can rep out a few presses @ 100kg. My guess is that you've been eating fuck all protein.
Seriously. Touch the bar to your chest, eat way, WAY, WAY, WHEY more protein.

>>41445993
Once again, other lifts have improved substantially. I could barely squat the bar when I walked into the gym and now I'm doing 70kg for reps and improving by 3-5kg a week. Deadlifts are a similar story.

>>41445500
Your trainer is a fucking idiot.
Doing 10+ reps for strength lmao.

>>41444984
Breh I started with the bar and in 10 months i hit 80kg

>>41446008
Don't suppose you have a video of you performing a set of bench press then? Be easier to tell if you're doing something wrong on that front. I know you said trainer and gymbro said it's all good, but I've seen examples of both types being perfectly content with half reps, bad foot positioning, bad form in general.

>>41446063
I'm not benching for strength, I'm doing it because I don't want to be a chestlet.
>>41446074
Cool story breh, pm me a link to your blog.

>>41446103
I don't, but I already know from this >>41445561 anon that my form is bad. Gymbro and trainer have been goblining me.