dead bench, floor presses, dips, close grips, board bench.

or just stop worrying about how much you bench and focus more on how much you can make your chest grow

either focus on contractions and grow or focus on lifting heavy.. i can get 315x5 but i know for a fact i cant even get 225 for 10..

Originally Posted by darsh89

dead bench, floor presses, dips, close grips, board bench.

or just stop worrying about how much you bench and focus more on how much you can make your chest grow

I've been doing 3 sets of 10 dips on tricep and compound day, good for definition but not so good for increasing weight.

Originally Posted by alphadrol

I've been doing 3 sets of 10 dips on tricep and compound day, good for definition but not so good for increasing weight.

dips are excellent for increasing weight if you are doing them for that purpose. how about you do 3 sets of weighted dips with as much weight as possible that you can control for 4-6 reps, then do another 1-2 unweighted burnout dip sets.

Can you post up your entire routine and weekly split?

Originally Posted by alphadrol

So, I've been lifting for about two years now. And I've come to an issue where, my bench press is stuck at 205 tops (1 rep 250). And its been like that for TWO months now. (My bicep lifts are still going up monthly, same with most other muscles)

Usually I'm benching around 175 so I don't shake, and I train triceps/back twice per week with my tricep day and compound day.

Any tips on increasing tricept development and thus benchpress weight? Any alternative exersizes to aid this?

6'0 180lbs, 13.5%

205 was where I hit my platau on bench as well. I wouldn't try to train secondary muscles to compensate for a lagging chest, you'll end up tricep dominant on your BP and that will take a long time to unlearn and correct. Focus on your chest.

I broke up my bench platau by first taking a break of 3 weeks, then by upping weight and dropping reps. I found by the time you've hit a platau your body is pretty shot (your shaking might be a clue there as well). Took out fly exercises and worked hard on heavy lifts, flat bench, incline DB, decline BB, dips. Made my chest day the hardest most intense workout day of the week. Got good sleep the night before, ate a shitload, made sure I was well recovered before I hit chest day etc etc. Also took a good look at my form tried to improve there.

Unfortunately theres no easy answers, just more hard work.

Try taking more time off maybe a 3-day regimen.

How much can you row? You need scapula support to have a big bench.

Originally Posted by Rodja

How much can you row? You need scapula support to have a big bench.

you really think he needs more back strength at the weight he is pushing?

Originally Posted by ezjax

you really think he needs more back strength at the weight he is pushing?

Benching has much more to do with the lats and traps than most realize. If he has weak and/or underdeveloped lats/traps, then he'll have a problem stabilizing the weight.

Originally Posted by Rodja

Benching has much more to do with the lats and traps than most realize. If he has weak and/or underdeveloped lats/traps, then he'll have a problem stabilizing the weight.

i agree but at 205lbs you think this comes into play? the only reason i ask is because i have a weak back.. I row 65s and the most i deadlifted in my LIFE is 365.... my bench is well over 315.... my last work out was 315x3 315x3 315x4... Again I can not even press 225 for 10....

i would think over 275 or 300 you would need a stronger back... not at 205.. at 205 i think its an issue of him not training his chest for strength..

edit- age i believe is also a factor and his muscles need to develop more.. most guys dont hit their peak strength until MINIMUM 25 years old..

Sorry OP I didnt notice your age.. Forget everything i said and just eat and train the way you have been training.. you will get there..

I think all muscles work off each other so if something isn't as strong or as developed as the worked muscle group strength and growth will suffer. Make sure you hit it all hard from every angle in time you get gains.

Originally Posted by ezjax

i agree but at 205lbs you think this comes into play? the only reason i ask is because i have a weak back.. I row 65s and the most i deadlifted in my LIFE is 365.... my bench is well over 315.... my last work out was 315x3 315x3 315x4... Again I can not even press 225 for 10....

i would think over 275 or 300 you would need a stronger back... not at 205.. at 205 i think its an issue of him not training his chest for strength..

edit- age i believe is also a factor and his muscles need to develop more.. most guys dont hit their peak strength until MINIMUM 25 years old..

Sorry OP I didnt notice your age.. Forget everything i said and just eat and train the way you have been training.. you will get there..

Strength is relative.

Originally Posted by pitbull

I think all muscles work off each other so if something isn't as strong or as developed as the worked muscle group strength and growth will suffer. Make sure you hit it all hard from every angle in time you get gains.

This. You're only as strong as your weakest link. I usually stress technique, but it's not the answer everyone wants to hear and everyone thinks that their technique is solid when it usually blows.

Originally Posted by Rodja

This. You're only as strong as your weakest link. I usually stress technique, but it's not the answer everyone wants to hear and everyone thinks that their technique is solid when it usually blows.

i have to agree and say a lot of men dont make progress because they think they are training a muscle, but their form is so bad that they never progress.. never even thought of that lol, guess thats why i dont train people professionally.. every major lift progressed for me when i let a bunch of people watch vids and critique form

Originally Posted by ezjax

i have to agree and say a lot of men dont make progress because they think they are training a muscle, but their form is so bad that they never progress.. never even thought of that lol, guess thats why i dont train people professionally.. every major lift progressed for me when i let a bunch of people watch vids and critique form

The bench press (note: this is for maximal strength, not aesthetics) is a full-body movement and is not mainly determined by chest strength and the proper technique takes years to develop.

Originally Posted by darsh89

dips are excellent for increasing weight if you are doing them for that purpose. how about you do 3 sets of weighted dips with as much weight as possible that you can control for 4-6 reps, then do another 1-2 unweighted burnout dip sets.

Can you post up your entire routine and weekly split?

I play it by ear and up/lower reps a lil based on my energy/soreness but usually

Monday: Triceps/Chest
3 sets 8 reps dumbell incline bench
3 sets 8 reps bench press
3 sets 12 reps pec fly
3 sets 10 reps dips
3 sets 8 reps decline bench or until failure

Tuesday: Judo

Wednesday: Bicep/Core
3 sets 12 reps dumbell curl
3 sets 20 reps iso-lateral row (I love rowing machines, they are prolly best definition arm exercise Ive found)
3 sets 10 reps barbell curl
3 sets 10 reps lat raise
3 sets 10 reps weighted hanging crunches
3 sets 10 reps hanging reverse crunches
If I'm still alive, 3 sets of 5 squats

Thur: Judo

Friday: Compounds
3 sets 5 reps squats
3 sets 8 reps bench
4 sets 5 reps deadlift
3 sets 10 reps pullups

Saturday: Cardio

Sunday: Legs
I play this one by ear usually

Are you doing flat barbell bench Monday and Friday? If so, try doing dumbbell or another variation on one of the days. Speed work is very helpful to break through plateaus but that's more of a PL'ing technique, I don't know if that would fit that well with bodybuilding goals. Also you could probably give yourself more time to recover than squatting Tuesday and Thursday. If you really want to focus on your bench weight, put it before the squat.

Weighted dips are nice to add some chest and triceps strength too. Also, if you grow, you will bench more...eat more=bench more

Originally Posted by alphadrol

I play it by ear and up/lower reps a lil based on my energy/soreness but usually

Monday: Triceps/Chest
3 sets 8 reps dumbell incline bench
3 sets 8 reps bench press
3 sets 12 reps pec fly
3 sets 10 reps dips
3 sets 8 reps decline bench or until failure

Tuesday: Judo

Wednesday: Bicep/Core
3 sets 12 reps dumbell curl
3 sets 20 reps iso-lateral row (I love rowing machines, they are prolly best definition arm exercise Ive found)
3 sets 10 reps barbell curl
3 sets 10 reps lat raise
3 sets 10 reps weighted hanging crunches
3 sets 10 reps hanging reverse crunches
If I'm still alive, 3 sets of 5 squats

Thur: Judo

Friday: Compounds
3 sets 5 reps squats
3 sets 8 reps bench
4 sets 5 reps deadlift
3 sets 10 reps pullups

Saturday: Cardio

Sunday: Legs
I play this one by ear usually

I would revamp your routine. There are a million different things you could do.

Personally I would do something like this if i was in your situation:

Monday: Chest/Front Delts

bb bench: 4 x 4-6 (do it first if its your goal to improve it)
incline db: 4 x 5-8
overhead press: 3 x 8-12
Weighted Dips: 3 x 6
flyes: 3 x 10-15

Tuesday: Judo

Wednesday: Back/medial and rear delts/traps

Deadlift: 4 x 4-6
pullups: 2 x 6 weighted + 2 x as many as you can unweighted
middle back cable row: 3 x 8-12
bb row: 3 x 6-8
side raise + rear delt raise superset: 3 x 8-12
hang clean + bb shrug super set: 3 x 8-12

Thursday: judo

Friday: Arms

Close grip bench: 3 x 4-6
Dips: 3 x 6-10 weighted or unweighted
hammer pull ups: 3 x 6-12 weighted or unweighted
skull crusher: 3 x 6-12
barbell curls: 3 x 8-12

Saturday: nothing, you need a day off

Sunday: Legs

Walking lunges: 3 x 8-12
straight leg dead lift: 3 x 6-10
squats or front squats: 4 x 6-10
leg press or hack squat: 4 x 8-12
leg curl + leg extension super set: 3 x 10-15
calves: 5 x 10-20

you can throw abs in wherever

Also experiment with changin up the speeds of your reps on your bench press sets. Dont be afraid to use some chains or power bands to shock the muscles

i would do this on chest day

Flat Bench- 5x5
Push Press- 5x5
Super Close grip barbell incline- 3x8
dips weighted- 3x8
triceps- kick backs pushdowns superset 20reps 3 sets focusing on each contraction
dumbell military press- 3x8


bench squat and deadlift twice a week for as long as you can while you are young... chances are when you get closer to genetic potential you will have to replace your "compound" day with weak point training day.

Do flat first. How many reps are you getting 205 for? 8? Try doing 10 sets of 3 at 215 to get your body used to heavier weights. Drop the flys. Make sure your form is perfect. Breathe squeeze and flex. Dont try to move the weight. Flex as hard as you can and that should make the weight move

Pitbull Rodja

^^agreed technique and proper assistance work; tricep, lat, and shoulder focus.

Originally Posted by ezjax

either focus on contractions and grow or focus on lifting heavy.. i can get 315x5 but i know for a fact i cant even get 225 for 10..

For real dude? I hit 225x10 but know for sure I can't get 315x5....this might be do to muscle fiber distribution, assuming your form is spot on.

I tried doing dips with weights instead of just body-weight as suggested today and it felt great. I did +30lbs today, prolly try 40-60 next time. Sore as fuark.

I switch between dumbbell,barbell and hammer strength.
I do flat,incline and fly's. all 4sets 6-10reps.
Last year I was repping 405 for 8-10 of course i weighed 240 at that time...