[mrsneakyz28]

Ok, I've read some pretty ridiculous programs about increasing your bench press, etc. Some I thought about trying but then used common sense and decided not to waste 6 weeks focusing on it and taking time away from my other workouts. But here's my problem. I seem to be stuck at my current bench amount which is quite pathetic.

I'm not a big guy 6' 150 right now, but a year and a 1/2 ago I was closer to 130. Which is when I started lifting more seriously but its been on and off, (like 2-3 weeks of serious workouts, then because of work schedule, kids, wife!, workouts get screwed up for like 2 weeks and I feel like I'm starting over).

Anyway since I've started lifting I've increased my deadlift from 80lbs (yes I had never done it before) to about 220. Squats went from 115 to a little over 200. I do my shoulder shrugs with about 185, free weight incline benching 45lb dumbells, curls 70lbs, can do multiple dips, pullups, etc. I think for my size everything is pretty much around where it should be, however I'm stuck benching 125 lbs. And this is only 5 reps. Even @ 115 I cant do over 6 reps per set even though I can do 4-5 sets, but I can probably still do 4 @ 130-135 but I dont like to rep less than 5x.

WTF do I do to help that out! I do tri-cep curls and pull-downs, but I mostly try to stick with compound exercises like push-ups, pull-ups, and dips. My fucking bench hasnt increased in months and its pissing me off. The only thing I can think of is that I have really weak wrists. My shoulders are big (for my size), my biceps are big, my chest is decent, I have no problem with free weight benching, but straight up benching just fucking sucks for me.

Is it possible that having wrists too small can make it difficult for me to bench more?

[zop]

How often are you performing the bench?

I hope it's 3 times a week, MWF 3 sets of 12-15. Gotta feel the burn and than you'll get the pump, young grasshopper.



Seriously, try a 3x3 (3 sets of 3 reps) routine for a while. Try some real compound exercises like cleans and snatches.

[RaposaBJJ]

You make very little sense. Just do the 5x5 and read the FAQ.

[StevenCrowder]

^^ What he said.


... tricep curls... lol.

[hunto]

Originally Posted by mrsneakyz28

Ok, I've read some pretty ridiculous programs about increasing your bench press, etc. Some I thought about trying but then used common sense and decided not to waste 6 weeks focusing on it and taking time away from my other workouts. But here's my problem. I seem to be stuck at my current bench amount which is quite pathetic.

I'm not a big guy 6' 150 right now, but a year and a 1/2 ago I was closer to 130. Which is when I started lifting more seriously but its been on and off, (like 2-3 weeks of serious workouts, then because of work schedule, kids, wife!, workouts get screwed up for like 2 weeks and I feel like I'm starting over).

Anyway since I've started lifting I've increased my deadlift from 80lbs (yes I had never done it before) to about 220. Squats went from 115 to a little over 200. I do my shoulder shrugs with about 185, free weight incline benching 45lb dumbells, curls 70lbs, can do multiple dips, pullups, etc. I think for my size everything is pretty much around where it should be, however I'm stuck benching 125 lbs. And this is only 5 reps. Even @ 115 I cant do over 6 reps per set even though I can do 4-5 sets, but I can probably still do 4 @ 130-135 but I dont like to rep less than 5x.

WTF do I do to help that out! I do tri-cep curls and pull-downs, but I mostly try to stick with compound exercises like push-ups, pull-ups, and dips. My fucking bench hasnt increased in months and its pissing me off. The only thing I can think of is that I have really weak wrists. My shoulders are big (for my size), my biceps are big, my chest is decent, I have no problem with free weight benching, but straight up benching just fucking sucks for me.

Is it possible that having wrists too small can make it difficult for me to bench more?

Are you eating more? A lot more, to gain weight? You'll only gain so much strength at that bodyweight- eat to gain.

[Klotz]

Switch it up!
When something stops working, try something else.

[mrsneakyz28]

I just started doing cleans and I like them. I am not eating as I should. I eat healthy, get a good amount of protein for breakfast and lunch, lots of good carbs, however work has been screwin me up getting more than 3 meals and so Ive only been getting about 2500-3000 calories a day. In hs at one point I weighed 160ish and I was eating 5000+ calories a day (with shake supplements) but it was also unhealthy weight. I'm trying to gradually work my way up to 165, so I'd be happy with 3500-4000 calories per day with good foods and maybe a protein supplement + creatine, that way I'm not sitting on the shitter because of the 1000 calorie MR shake I just drank.

[Mickey's]

The thing which helped my bench a lot was doing real heavy singles for max weight. I would do 3-5 singles then do 3 sets of 5 of a lighter weight. It increased my bench 30 pounds in 4 weeks.

The main thing is to just mix up your training because what you are doing now isn't working for you.

[Bamaispriceless]

I agree with mickeys, singles absolutely rock.

[Bamaispriceless]

Triples also rock.