Hey /fit I need some help, I've been stuck on 185 as my 5 rep max for flat bench for over a month now. Any tips.
I have also been told to use dumbbells to help increase it.
1. Change grip, most people bench wider than they should. Imagine pushing somebody off of you, what is your natural hand positioning? Most of the biggest benches in the world bench fairly close in proportion to their body size.
2. Find where you fail. If you're weak off the chest, do more chest/shoulder/lat work. If at lockout, tricep work usually solves it.
3. Look into speed work. The faster/more explosively you lift, the more weight you will move. Basic physics. If you've been doing all paused, switch to touch and go. If you've been doing touch and go, switch to paused.
4. Get flexible. Decrease ROM by improving your arch. Learn to "spring-load" your lats during the eccentric portion of your bench. Unload the "spring" of your lats during the concentric portion Do not spend too much time lowering the bar, however.
Chances are that you need work on all of these at your experience level. So, address them all.
>>35310399
Fix your technique.
>>35310399
Try Texas Method for the Bench.
Monday: 5x5 flat bench (80-90%)
Wednesday: 3x5 closegrip or incline bench (80-90%)
Friday: 1x5 flat bench (PR attempt)
Most people can be quite successful with that.
Or try a specialised routine like Candito's bench one.
eat and sleep more
All of the above
>>35310733
>most people bench wider than they should
Please 95% of people in gym bench waaayyy too narrow
>>35311045
post pics of boipussy
>>35310733
This is horrible advice except for #4
>>35310399
By how much are you trying to jump in weight each time? And what's your bodyweight?
>>35310399
You should be benching atleast have two times a week. Don't worry about rotating it with your overhead press; it will get better if you're bench is good.
Have one day for high voluminous reps; 5x10, 4x10, 3x12, 3x10, 3x8, ..., etc. This helps you alter upperbody hypertrophy which is needed to create more space for strength gains; a bigger muscle has chance for it to be a stronger muscle which a lot of shitty benchers lack. My bench went from 265lb (120kg; from doing bench sets under 5 reps) to 335lb (152kg to adding more reps and arm work).
Have one day for strength; 5x5, 6x4, 6x3, 5x2, 4x3, 3x3, ..., etc.
Also don't be afraid to do more upperbody work. Training my biceps and triceps play a role in upping my bench press. World record benchers have a dedicated shoulder/arm day.
A lot of people need more benching volume than squat/deadlift volume.
>>35310733
>>35315308
This is all absolute trash. Hes not an elite level powerlifter hes a twink whos stuck on 185 for christ sakes. Thats so light it aint funny.
>>35310399
How frequently do you bench? Should be at bare minimum twice a week and because your weight is so light you simply need to eat and sleep more. Emphasis on eating more. None of the retarded ass advice >>35310733
here is useful at all until you hit 3 PL. Even then most of it is stupid.
>>35310399
What's probably happening OP is that you're trying to jump up by too much weight each time. And you're probably not eating/resting properly. On my novice training phase I got stuck at 104kg x5 for like 3 months because I kept trying to jump by 1 kilo. Starting jumping by 0.5kg and added another 10kg before starting an intermediate program.
>>35310733
Don't listen to the non-lifters.
Reading through every one of your points I checked off in my that iv done all of them.
I was stuck at 175 for months till I did wat you just stated and now I'm hitting 295 over a 6month period.
OP this is the only post you need.
>>35310399
I just do texas method, but my plateau was at 220lb tho, high volume on mondays (5x5 at 80-90%), some hypertrophy on wednesday (2x10-12 at a weight you would do 12-14reps and some cable pulldown 2x10, take it easy) and on Friday, BOOM, 1x5 with an attempt to PR.
Personally I found put that working out Mon and Wed mornings and then, Friday evening or Mon and Wed evening and Saturday morning, but that shit works for me, maybe not 4 u.
>>35310399
Just bench more
>>35313426
Never have I seen this
I think you're one of them that goes to wide
