Bench press is weak - help please.

[Kauto_star]

I would like to know if any of you have had problems with poundages on your bench press and managed to get through the sticking point.

My bench press is seriously quite weak.

I have been training for 12 months and i can only bench 68kg for 6 reps for 4 sets.

My training for chest - Incline db, flat bb, dips and maybe flies too.

Is it worth saying - i have only bulked for 2-3 months of those 12 - i cut at the start as i wanted to get my bodyfat level down so i had a good base for bulking. Will i find better strength gains when i am eating more and bulking again?

Really could do with help so thank you in advance.

 

[drwost]

maybe cut out one of the other excercises.. you may have too much volume.
Are you eating enough?
What's the rest of your routine like?

 

[Kauto_star]

Sorry for not providing enough information for you to go off.

I want to improve my strength for those 4x6 - im not really one for 1RM.

Here is my routine -

Day 1 Back/Biceps - Tuesday

BB Rows – 4x6, Wide Grip Pullups – 4x6, Deadlifts – 4x6, Shrugs – 2x10, 2x6, BB Curls – 4x6

Day 2 Chest / Triceps - Thursday

Incline BB Bench – 4x6, Flat DB Bench – 4x6, Weighted Dips – 4x6, Skullcrushers or CG Bench Press – 4x6


Day 3 Legs - Saturday

Squats – 1x20, 1x10, 2x6, Leg Press – 4x6 or Front Squats 2x10, 2x8, Good Mornings – 2x10, 2x6, Calf Raises – 4x20


Day 4 Shoulders & Traps - Sunday

Military Press – 4x6, DB Press – 4x6, Lateral Raises – 2x10, 2x8, Rear Lateral Raises – 2x10, 2x8, Shrugs – 2x10, 2x6.

I am 6ft and 175lbs and 10% bodyfat.

I eat around 3200 calories each day at the moment.

Thanks again.

 

[flexmaster]

how long have you been doing 4x6? maybe you should consider doing something like 5x3 pause bench for the next 3 weeks.

 

[Dad]

Be sure to vary yuor exercises frequently. Do lots of different assistance exercises - dumbells, dips, flys, delt work of all sorts - vary the grips, the weight, reps, rep speed, rest between sets, etc.

 

[mike17]

Try isometric exercises, if there is a dip machine where you work out, try putting all the weight you can stand to lock out and holding it for 10-20 seconds for three sets, This will help with locking out your press, also try reversed grip bench ( start off with lighter weights and always use a spot) you can also do isometrics on the bench press machine if there is one. These will build the stablizer muscles that help you hold and lock out hevier weights. Good luck

 

[tinymk]

I have a solid benchpress, over 500lbs raw.

Alot of this is genetic, supps and several other factors-too many to list.

Pick up your lat work and triceps. Work that upper back, ever see a huge bench on a lifter with a weak upper back?

I use a periodization system on my benching
2 weeks of sets of 8-10 followed by 2 weeks of 2-4 reps. This seems to keep me healthier with the bigger weights.

Food for thought bro, i will watch this thread and try and help more

Respect
Tiny

 

[OneLastShot]

Do some research on form. If you are keeping your back too flat, you are lifting the weight more with your shoulders, and not your chest. Your feet should be firmly planted, and only your ass and shoulders should be touching the bench. You should have your shoulder blades pulled tightly together, with a nice arch in your back. This places the stress more on your chest.

You may benefit from a different routine. For example, I do:

135 x 10
185 x 10
205 x 8
225 x 6
250 x 3 ** To failure
225 x Failure

I am shooting for 6 reps with 250. When I hit that, weights go up 20 pounds. Do the bench first in your routine.