my 1pl8lmao bench has stalled for such a long time and i dont

>>42472733
You must eat. You must eat food.

Whenever I eat

Inbetween workouts

Whenever I eat more than usual

My bench improves

WHenever I eat the same or less

My bench stagnates

You must eat enough food and get enough protein

That is the key

Also more sets, if you're only doing 3 or 4, try doing 5 instead.

Just eat enough, and of course, get enough sleep

Then your recovery will be more efficient.

SO to summarize, eat enough food, aka enough calories, and get enough protein. Then you should see progress. Remember, the gym is only one part of getting ripped, eating enough, eating right and sleeping well is the second.

>>42472799
Literallly could've just left it at your first line autismo

>>42472733
Start with form, record yourself on phone and watch it back,compare it to youtube vids or post it online for critique.
Common mistakes are twisting wrists inwards, flexing them too far back, torquing torso around usually when one side is weaker, not using leg drive or your chest to drived the weight up.
A lot of newbs use their shoulders to push the majority of weight along with triceps.

If your 1pl8 is good but are struggling to get the next 2.5kg etc then try ramping up your reps or sets on bench for a week or so

Try some different exercises such as incline, close grip, db etc
Some area may not be getting activated on your flat bench

Another technique is to load the bar with 10-15kg heavier than you want to lift and hold it there, then re rack and replace with what you want to lift. it will feel much lighter.

>>42472799
Thanks for the advice

>>42472858
>leg drive
How to use?

Search youtube for videos on form and use, you will get a better explanation than I could ever write

Eat more.
And are you doing 3x5 3x a week? Whatever you're doing, try adding Xx10 at a lighter weight 5 times or something and do it slow and controlled after your heavy set. Just work your chest to shit. I remember stalling at 200 lb for fucking ever. Eating more and doing a lot of high volume light sets after the main sets helped. I also acquired a SLAP tear.
Good luck, lad.

EAT MORE SLEEP MORE

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>>42472894
>>42472885
>>42472858
>>42472799
>>42472902
You guys are great
thanks

I was stuck at 90 kg x 5 bench so i decided to do db bench probably did it for 3 months straight. Now my barbell bench is at 110 kg x 4