How can I get my bench up?

[Chominator]

So I was recommended this site from a few friends I am 31 years old and have been training for a good 14-15 years, Im 180 lbs my bench has plateaud at 345 max. Just looking for some tips. Thanks guys

 

[schaff]

Reverse bench press does the trick for me.

 

[JUICEDUP3]

dropsets, pauses are awesome!

 

[Shadow345]

What are you doing for your training right now? Frequency? Rep range? Sets? exercise selection/order?

 

[JuiceBoxHero]

High reps...builds endurance that way you can keep pushing!
Drop sets are really good
Work your triceps really hard
Also your back...
You need to build everything so you do not have a week spot...
a lot of things factor into bench press!

 

[kinglewy]

I have found that if I lay off of flat benching for awhile and do other movements like dumbells or smith machines for say two or three weeks that when I come back to the flat bench I am stronger. My bench was stuck at 385 for the longest so I stayed away from it for almost a month and it is now up to 414 so give it a try and see if it works for you.

Where you lift in Cleveland?

 

[DenseGains]

I have found that if I lay off of flat benching for awhile and do other movements like dumbells or smith machines for say two or three weeks that when I come back to the flat bench I am stronger. My bench was stuck at 385 for the longest so I stayed away from it for almost a month and it is now up to 414 so give it a try and see if it works for you.

good tip

OP you can also try decreasing the volume of your current routine and increase the weight. keep the same intensity. work in the 4-6 rep failure range. good luck!

 

[kscowboy]

Hammer and build up your triceps .

 

[FordFan]

I drop volume like said above. 4-6 reps and I can usually break the barrier

 

[richiec]

Take some time off. Let your body recover and see what a difference it makes

 

[PitbullTank]

are we talking about how to PL and do a 1 rep max, or reps, or what?

 

[Chominator]

thanks for the advice

well I train chest 2x per week just cuz I love doing it...first day ill do regular flat bench 6 sets starting at 185 and work up to 315x3 then go to incline up to around 275x3-5 depending how strong im feeling then cables then flys. The second day i do all dumbells, maybe im just training chest too hard i dont know i just like having a nicely shaped chest

 

[powerlifterforlife]

Lots of tricep work boards bands. Pause training also keep your elbows in don't let them flair out and plant. Ur feet in ground to maximise leg drive

 

[718si]

are we talking about how to PL and do a 1 rep max, or reps, or what?

Props... First to ask a really important question!