Bench press and press help

1992kingsley

Hi, I am having trouble making progress in my bench press and press

I find this most annoying considering all my other lifts are going up nicely

My other lifts are clean, squats both front and back, deadlifts, pull and chin ups , dips, toe to bar and cable crunch

For the last 3 months or so most lifts have gone up by 15-30 % but the bench and press are in single figures

i currently lift 155lbs for 2 on bench press
and 105lbs for press for 4

is there any assistance exercises i should use? or any advice?

I weigh 77kg and 11.5% bodyfat
currently eating till i can't stand to eat any more! aiming 3500calories
my bodyfat was 13% and didnt try to lower it so i must not have being eating enough i gather in the last 3 months but thats fixed now

Mauricmo

Dips really helped my bench.

I see you are doing them already. Try weighted dips.

This will help build up your shoulders and triceps, which is key to a strong bench.

El Horseboxo

Burpees, weighted dips, pull ups, front plate raises, close grip bench, tricep extensions all helped me.

But if i ever hit a wall i usually lower the weight and start again. Maybe try the smith machine in replace of the bench for a bit and try push the weight as much as you can on that. And switch to the push press or seated dumbbell press instead of the press for a bit.

Kev M

Bench heavy and often and analyze your technique. It's nearly all technique... Assistance exercises for bench aren't worth much (in my opinion!).. Maybe close grip bench if your triceps are weak.

Same goes for the press.

Tigger

drop 20% and add a kilo a week
work on form
for pressing try a bit more volume

gymsoldier

Tigger wrote: »

drop 20% and add a kilo a week
work on form
for pressing try a bit more volume

Sure the minimal increments are 2.5kg a go, 1.25kg each side.

d'Oracle

gymsoldier wrote: »

Sure the minimal increments are 2.5kg a go, 1.25kg each side.

No they aren't. Unless you are talking about competitions, I wouldn't know much about them.
You just need either smaller plates or some other implement which adds a kilo to the bar every week.

Scuba Ste

gymsoldier wrote: »

Sure the minimal increments are 2.5kg a go, 1.25kg each side.

Not so. Fractional plates can be as low as 0.25kg so you go up in 0.5kg increments.

gymsoldier

Scuba Ste wrote: »

Not so. Fractional plates can be as low as 0.25kg so you go up in 0.5kg increments.

Be realistic though about the number of mainstream gyms that have plates that small, 99% of gyms start at 1.25kg plates.

Scuba Ste

gymsoldier wrote: »

Be realistic though about the number of mainstream gyms that have plates that small, 99% of gyms start at 1.25kg plates.

You can buy some yourself and bring them to the gym.

I don't think the OP needs them though. Like Kev said make sure your technique is good for your bench, tight upper back, feet planted solidly, keep the elbows close, get someone who knows to show you or else look it up online.

You could try dumbell work too. I find single arm press or push press to help my press. And how strong is your upper back and shoulder stabilisers?

I'd drop back your weight a bit too and build back up for both, if it gets very hard try adding a rep or so each week instead of weight.

El Horseboxo

What i have used for fractional weights when i don't have them are the pegs or whatever they are called that you use on barbells to keep the weight in place. I'd stick a few on each side to increase the weight but keep it less than the 1.25kg plates most gyms have as the lowest.