Dumbell Bench press lack of progress

The_Kew_Tour

Right I started doing proper gym training since september

In that time I have gone from 19stone to 16stone as im 6ft 2ins tall I now feel at comfortable weight and happy with my progress in getting rid of bodyfat and puting on bit of muscle

I do cardio 3 times week and weights 3 times a week, which spilt into two days of just cardio and 2 days just weights and one day with each but do weights first..(do sometimes do 4 days of each when have some time)

Anyway my question is in relation to dumbell bench press which I started off in september at 20kg in total and moved right up to 65kg in november.

The problem is im still at 65kg mark (32.5kg with both hands). being doing 3 sets of ten with no problem but in last few weeks whenever i start to try 70kg I cant even lift the dumbells up once and have to go back to 65kg and end up looking like idiot for trying

It is getting annoying at present as I would like to see progress as the rest my excerises i seem to be lifting heavier with steady progress...

any help would be greatly appreciated I would be willing to take supplements in moderation if it helped.

Any advice on how I can get to 70kg in short time?

Thanks to all in advance

Dubdude

It sounds like you train on your own if this is the case when you are attempting to bench 70kg again ask somebody to give you a spot tell them your aiming for 4reps you might feel more comfortable havin someone watch over you and even if you do start to wobble they will be there to assist you and once you get the feel for the weight you will be doin them no problem

The_Kew_Tour

Dubdude wrote: »

It sounds like you train on your own if this is the case when you are attempting to bench 70kg again ask somebody to give you a spot tell them your aiming for 4reps you might feel more comfortable havin someone watch over you and even if you do start to wobble they will be there to assist you and once you get the feel for the weight you will be doin them no problem

Cheers for advice. Yes I do train by myself. Today I lifted 70kg i struggled to get it up once but once i did one I was able to do 10 reps pretty ok..

My problem is i struggle to try and start off but once i can lift it once i can do good few reps without struggle

kevpants

Are you having trouble getting set up on the bench with the heavier bells? I think that's what you're saying.

I have a little technique to getting set up on these. Stand at the end of the bench, facing away so you can lie back onto it. Pick up the dumbells and then sit down, resting them on your thighs. Now lie back on the bench, as you lie back lift your legs up so you are lifting the dumbells part of the way back. The momentum should bring them into position.

....or you could get a spot but if the spotter isn't up to it you could easily get a dumbell into the face.

celestial

kevpants wrote: »

Are you having trouble getting set up on the bench with the heavier bells? I think that's what you're saying.

I have a little technique to getting set up on these. Stand at the end of the bench, facing away so you can lie back onto it. Pick up the dumbells and then sit down, resting them on your thighs. Now lie back on the bench, as you lie back lift your legs up so you are lifting the dumbells part of the way back. The momentum should bring them into position.

....or you could get a spot but if the spotter isn't up to it you could easily get a dumbell into the face.

that's exactly the way I do it and works a treat

The_Kew_Tour

kevpants wrote: »

Are you having trouble getting set up on the bench with the heavier bells? I think that's what you're saying.

I have a little technique to getting set up on these. Stand at the end of the bench, facing away so you can lie back onto it. Pick up the dumbells and then sit down, resting them on your thighs. Now lie back on the bench, as you lie back lift your legs up so you are lifting the dumbells part of the way back. The momentum should bring them into position.

....or you could get a spot but if the spotter isn't up to it you could easily get a dumbell into the face.

Your right that is my problem alright..I will give this go see how it goes.

Yes once i do one rep of 70kg im able to do like 10 reps its just lifting that first one is the thing..

thanks will see if this works for me

rubadub

adrian280582 wrote: »

It is getting annoying at present as I would like to see progress as the rest my excerises i seem to be lifting heavier with steady progress..

What are the other exercises, and where do you think your sticking point is?

I found pushups helped my benching. Also do you do any dips? I would highly recommend them.

iregk

In large part your problem is psychological. That may sound strange but there is no reason why you shouldn't be making progress. Get someone to spot you and force yourself up the extra few kg's. Even if its only 4 reps to begin with. What you will do is you will break the barrier in your head that is now saying you can't lift this weight. If you do this a couple of times with a spot you will see that your getting stronger and your reps become easier allowing you to go up in the weight again.

What most do without a spot is loose it as the first sign of failure and dont' get any gain. What shoudl happen is your spot pushes you the extra 2 or 3 reps, your gains in those reps are great and more so in the head you know you can push 70kg.

My advice, always do chest with a spot.

Lastly do you vary your workout or do the same routine all the time? Without varying gains become less and less as your body adjusts and builds muscle memory so it does just enough to get through the routine. Vary it, confuse the body and start building again.

The_Kew_Tour

rubadub wrote: »

What are the other exercises, and where do you think your sticking point is?

I found pushups helped my benching. Also do you do any dips? I would highly recommend them.

i do pushups about 3 times a week. I also do about 5-6 different chest excerises trying vary between upper and lower chest also

The_Kew_Tour

iregk wrote: »

In large part your problem is psychological. That may sound strange but there is no reason why you shouldn't be making progress. Get someone to spot you and force yourself up the extra few kg's. Even if its only 4 reps to begin with. What you will do is you will break the barrier in your head that is now saying you can't lift this weight. If you do this a couple of times with a spot you will see that your getting stronger and your reps become easier allowing you to go up in the weight again.

What most do without a spot is loose it as the first sign of failure and dont' get any gain. What shoudl happen is your spot pushes you the extra 2 or 3 reps, your gains in those reps are great and more so in the head you know you can push 70kg.

My advice, always do chest with a spot.

Lastly do you vary your workout or do the same routine all the time? Without varying gains become less and less as your body adjusts and builds muscle memory so it does just enough to get through the routine. Vary it, confuse the body and start building again.

I agree to extent and your right like each dumbell is only 2.5kg heavier then what i can easily lift.

I do tend to freeze especially when people are around and when I cant lift it then I just look foolish.

kevpants

iregk wrote: »

Get someone to spot you and force yourself up the extra few kg's. Even if its only 4 reps to begin with. What you will do is you will break the barrier in your head that is now saying you can't lift this weight.

How does getting someone else to lift the weight for you break the mental barrier?

ScissorPaperRock

kevpants wrote: »

How does getting someone else to lift the weight for you break the mental barrier?

I guess he means that knowing that there is someone there who can take the weight if necessary will give him the confidence to push further.

Brian?

adrian280582 wrote: »

i do pushups about 3 times a week. I also do about 5-6 different chest excerises trying vary between upper and lower chest also

How often do you train your chest?

iregk

kevpants wrote: »

How does getting someone else to lift the weight for you break the mental barrier?

Who said someone else is lifting the weight?

Training with someone there to spot you give you the extra security and confidence to really push that extra bit. Aside from that when you do get into the trouble the slightest helping hand, and I'm not talking them lifting it for you, allows you additional reps at a higher weight which you wouldn't have done in the first place.

The fact that you have done it regardless of your spot helping you or not can a lot of the time put get it into your head that you have lifted X amount of weight and this gives you the confidence to get there again and push past it. As anyone worth their salt will tell you, lifting is not just physical, a lot of it is mental as well.

waffleman

adrian280582 wrote: »

i do pushups about 3 times a week. I also do about 5-6 different chest excerises trying vary between upper and lower chest also

You may be "overtraining" your chest. In my experience chest and triceps should be hit at most twice a week. Along with all the cardio you are doing you might be hampering your gains if your meal timing and calorie totals arnt right on the money. Best to concentrate on losing fat (more cardio less carbs) OR gaining muscle (less cardio more carbs) at any 1 time for maximum results. Be patient and allow your body to recover and grow. Change up your whole workout every 6 weeks to keep your body guessing and adapting.

More muscle = more calories being burned up. If you're on a musle gain diet maybe cycle it, carb up the night before your big workouts (Bench, DL, squat) to make sure you have the energy needed to fuel the heavier lifting. Move your chest workout to later in the week if you like boozin at the weekend - dehydration will kill any workout.

That's all i can think of for now! good luck!

kevpants

iregk wrote: »

Who said someone else is lifting the weight?

You did..

iregk wrote: »

...when you do get into the trouble the slightest helping hand, and I'm talking them lifting it for you allows you additional reps at a higher weight which you wouldn't have done in the first place.

You didn't do them in the second place either.

I see so many people in the gym using their buddy to prop their elbows when they're DB benching, YOU aren't lifting the weight, you're lifting some of the weight. Why would you feel good about that?

I wish these guys in the gym helping their friends weights up would replace their mantra

It's all you!

with

It's mostly me!

or

Let me get that for you..

BobbyOLeary

It's mostly me!

That's brilliant. I'm going to say that the next time I'm asked to "spot" someone.

iregk

kevpants wrote: »

You did..

Ok the first post I never said someone else was lifting the weight for you. The 2nd one I will grant you but that was a typo. Supposed to say im not talking about a mate lifting for you etc...

You never use a spot? You've never used a spot in your life? Congratulations and I'm sure your writing a book on your new theory on how useless having someone spot you is. Pretty much flies in the face of how every single person that lifts in my gym works out. Must tell them this.

You must be a man monster are you? Benching 400kg without a spot?

BobbyOLeary

You DO realise that there's a difference between a spot and getting someone to take the weight don't you? That's all Kev was pointing out.

Pretty much flies in the face of how every single person that lifts in my gym works out

Well if everyone's doing it.......

kevpants

iregk wrote: »

You never use a spot? You've never used a spot in your life? Congratulations and I'm sure your writing a book on your new theory on how useless having someone spot you is. Pretty much flies in the face of how every single person that lifts in my gym works out. Must tell them this.

You must be a man monster are you? Benching 400kg without a spot?

I'd like to hear what you define as a spot.

I've never used a spot on DB Bench anyway. If I can't lift them I'd just drop the weights, I don't train to failure though so it hasn't come up.

My spotters on the barbell bench are there to prevent death. That's about it. If I can't complete the rep they take it off me. Spotter touches the bar, it's game over. No assisted reps. That's what a spot is.

dardevle

think this clarifies....

rule 1.
This is the simplest of rules, but almost nobody follows it. Your rep doesnt count if your spotter touched the bar. If the bar is still moving, or has the potential to keep moving the spotter (you) should not touch it.
If your partner is benching and the bar stops moving, you don’t touch the bar until it stops moving up and starts moving down. Your partner may be grinding past a sticking point, and you’ve just ruined his rep.
Everyone who works out must keep an honest record of their lifting. If spotters are touching weights then it’s almost impossible to keep an honest record.
Rule #2: Not A Team Activity

Most guys today in the gym turn their lifts into team activities. The guy doing bench is working his chest and the guy spotting is lifting so much of the weight each rep, that he’s getting a lat and trap workout.
Don’t be those guys. Let me say it again: don’t be those guys. Lifting massive weights TOGETHER is not the goal of weight training — the goal is to build strength, build muscle and burn some fat.
Stick to rule #1 above and you won’t have to worry about being those guys.
Rule #3: Spot The Bar

In almost all cases you should be concerned with spotting the bar… not the lifter. If you’re behind a guy squatting, you should be reaching out for the bar to help the lifter–not trying to lift the guy if something goes wrong.
If your partner is benching you’re not going to grab his elbows and help push the weight up, you’re going to grab the bar and help get it back onto the rack.
Don’t spot the lifter, spot the bar.
Follow the three rules above and you’ll automatically be a good weight lifting spotter.




.

mloc

I'd agree with most stuff here. Spotting bench or any exercise should be, in 99% of cases, a safety thing. If a spotter touches the bar, that doesn't count as a full rep. The spotters hands should be out of your field of view too, I find it very off putting if I think someones hand is near my bar. Only if the bar starts moving down during the ascent phase of the bench should the spotter step in; slow movement upwards or even a slight pause is ok in my books.

The exceptions are the case of specific intensity techniques such as forced reps or negatives where a spotter isn't really a spotter any more but a training partner who's using these techniques to maximise your workout. For example, on my last set of bench I'd generally rep out and then have a training partner step in and with minimal help do a few more reps beyond what I can do unassisted. If it's a heavy set however, the spotter will be just keeping an eye on the bar, not touching it, unless something goes wrong.

Hanley

dardevle wrote: »

Rule #3: Spot The Bar

In almost all cases you should be concerned with spotting the bar… not the lifter. If you’re behind a guy squatting, you should be reaching out for the bar to help the lifter–not trying to lift the guy if something goes wrong.
If your partner is benching you’re not going to grab his elbows and help push the weight up, you’re going to grab the bar and help get it back onto the rack.
Don’t spot the lifter, spot the bar.
Follow the three rules above and you’ll automatically be a good weight lifting spotter.




.

Attempting to spot a squat from behind by touching the bar is one of the most dangerous things you can do when spotting.

BobbyOLeary

Hanley wrote: »

Attempting to spot a squat from behind by touching the bar is one of the most dangerous things you can do when spotting.

How do you spot a squat without 2 people?

Hanley

BobbyOLeary wrote: »

How do you spot a squat without 2 people?

Watch the spotting performance on rep 4, not the crap squats;

https://www.youtube.com/watch?v=FZ6JfpVTEbg

Combined weight of lifter+weights = 335kg.

Hanley

dardevle wrote: »

think this clarifies....

rule 1.
This is the simplest of rules, but almost nobody follows it. Your rep doesnt count if your spotter touched the bar. If the bar is still moving, or has the potential to keep moving the spotter (you) should not touch it.
If your partner is benching and the bar stops moving, you don’t touch the bar until it stops moving up and starts moving down. Your partner may be grinding past a sticking point, and you’ve just ruined his rep.
Everyone who works out must keep an honest record of their lifting. If spotters are touching weights then it’s almost impossible to keep an honest record.
Rule #2: Not A Team Activity

Most guys today in the gym turn their lifts into team activities. The guy doing bench is working his chest and the guy spotting is lifting so much of the weight each rep, that he’s getting a lat and trap workout.
Don’t be those guys. Let me say it again: don’t be those guys. Lifting massive weights TOGETHER is not the goal of weight training — the goal is to build strength, build muscle and burn some fat.
Stick to rule #1 above and you won’t have to worry about being those guys.


.

I probably should have said, I agree with both of these.

celestial

Cripes what the hell would you be doing touching the bar spotting a squat. You are in no position to lift the weight and will more than likely end up causing harm to yourself while trying to help the squatter. Either support their body or have some sort of way of knowing when to get out of the way while the squatter drops the bar behind him. Move it! is probably a good phrase!

iregk

BobbyOLeary wrote: »

You DO realise that there's a difference between a spot and getting someone to take the weight don't you? That's all Kev was pointing out.

Ok sorry. Appologies Kev my bad. I guess I misread what was being said and took it that you should never have anyone with you at all as its just a waste of time.

I do agree that a spot should only be there to prevent the bar from falling back through your chest on say a bench press. So apologies Kev I took what you were saying up wrong.

kevpants

iregk wrote: »

Ok sorry. Appologies Kev my bad. I guess I misread what was being said and took it that you should never have anyone with you at all as its just a waste of time.

I do agree that a spot should only be there to prevent the bar from falling back through your chest on say a bench press. So apologies Kev I took what you were saying up wrong.

No probs that's what forums are for. I clearly took you up wrong if that's the case.

itsallaboutheL

Hanley wrote: »

Watch the spotting performance on rep 4, not the crap squats;

https://www.youtube.com/watch?v=FZ6JfpVTEbg

Combined weight of lifter+weights = 335kg.

:pac:i reckon u had the fourth one and Kev just wanted to touch your boobs