Alright, I need some advice. Been lifting for close to a year and a half now, and my deadlift has reached 4pl8, my squat is at 265, and my bench is still stuck at 185. Through a bulk and a cut cycle, now on a bulk cycle again, I have not gotten strong enough to surpass 185 for around 3 reps. It's literally been stuck there for around 9 months now, and I kept making excuses for it. Being on a serious cut, my tendonitis in my arm, etc. But now I'm just getting seriously annoyed by it.
Any advice is appreciated, ill even pick up a new routine if it helps me get any closer to lmao2pl8.
Stats:
5'8"
165
15%bf
I would also like an answer to this question. My squat and deadlift have been progressing steadily since I actually began applying myself in the gym but my bench press has not kept pace. I think my shoulders are what's holding me back, as they seem fairly weak compared to other back/chest/arm areas when doing isolations. I've been focusing on strengthening them to combat this issue. I would appreciate tips/insight from wiser anons than myself.
I think it's my shoulders because the part of the lift I struggle with most is the raising of the bar when my elbows are lower than chest level, before my arms are fully engaged.
Apologies if I'm retarded.
>>37635156
What's your press weight look like? Overall program?
The problem is likely a combination of inefficient technique and not enough volume on the right muscles, but without more info it could be bloody well anything.
>>37635218
That's probably a weak chest and/or poor setup more than weak shoulders.
sometimes some muscles on ur body are just not meant to past a certain threshold
blame your genetics
>>37635246
I've been doing a brosplit since I started, but i've been changing it up everyone once in a while. At the moment its Chest-Arm (mondays and thursdays), back (tuesdays and fridays) and leg (wednesdays).
For chest I usually start out with bench, do some curls, move onto some triceps and end with forearms.
My technique is fine, and I've been constantly refining it. Arched back, elbows at a 45* angle to my sides, etc.
>>37635258
I refuse to believe that genetics can stop somebody from reaching 225 bench, that's fucking absurd.
>>37635326
Bench more. And bench more often. No shit your bench isn't great when you do one lift once a week for it.
>>37635246
What do you mean by poor set up?
are you only doing barbell press? try adding dumbbell press for reps at around 70% of your bench, there are supporting muscles that will benefit and in return help you move forward with your heavy bench.
>>37635156
>no mentioning of shoulder work whatsoever
>on a serious cut
>suprised bench doesn't go up
Just be glad it didn't go down all things considering.
>>37635339
A heavy day and a light day?
I can't go HAM 2 days after a bench day, shit still hurts
add shoulder isolations, tricep isolations, and bench variations like dumbells or hammer strength to your overall routine
and don't kill yourself over some autistic numbers, if you look good there's literally no point in stressing the fact you simply can't lift a certain amount of weight, most people can't even move 185 pounds on the ground, let alone press it with their chest 3 times above them
>>37637379
dat motivation/10