Easy Ways To Break A Bench Press Plateau
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- เผยแพร่เมื่อ 10 พ.ย. 2024
- Tired of not hitting a NEW PR on BENCH PRESS? We analyze the mechanics of the bench press and give you tips break those plateaus on your next program!
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Since I’ve started working out my bench has only increase by I think 10 or 5 pound while my squat has increased almost twice as much and my deadlift also
That’s good
I was told to use dumbbells to even out the muscles for about one month
im stuck in 120kilos (265lbs). Depending on the days i do 3 to 4 reps and other i only get 2 reps. Weird. I just hit 130kg (286lbs) for a single. Its taking me forever to get over those plateaus, like years. I will defenitely incorporate these tips into my workout.
You didn't explain how to break a plateau. You just explained how to bench and what muscles you use.
i had a buddy of mine paint out the numbers on the plates so i wouldnt know what im lifting... it worked
Mind games right there
That’s stupid
That’s how I broke my 105kg plateau and hit 110kg. Thought I put 2.5s on each end instead of 5s. Was disappointed in myself when I could only get 1 when normally I can 2 until I realised it was heavier than I thought.
Stuck on 110 so might have to unknowingly trick myself lol.
Im using floor press rn as a substitute to gain strength on the conventional bench press.
Really helpful content, been struggling with nagging bicep tendonitis in the front delt and was wondering if you could help me alleviate this with your bench program you advertise? Thank you for all the content
Hi Sam! Thanks so much for the feedback and support. Just in case you didn't see on the other video, here are some exercises we recommend for your bicep issue are Rhomboid Rows, Dumbbell Seated External rotations, and roll out your pec with a Lacrosse ball. Let us know if any of these make a difference and if your bicep improves. Links to exercises: th-cam.com/video/1dam8LYTrdk/w-d-xo.html th-cam.com/video/da9UirOU-es/w-d-xo.html th-cam.com/video/Qu8Jpu6Ewhc/w-d-xo.html - ALSO! The Bench Program will be available for purchase next week. Let us know what you think! We'd love to hear from you! Thank you for the support. Much love ✌
I’ve been trying for 225 for a month and I always get half way up then its just stuck there and I cant push it up anymore. Hopefully this video helps! Thank you!
U hit it yet???!!
same issue im having. Bring it down get half way and get stuck
I had the same issue. The thing that finally helped me break past the plateau was running a 4 week DUP program.
I had the same issue for 225 a few months back, honestly… I told a bud of mine to meet me at the gym, I told him to work up to 225 on the bench at random intervals, I blindfolded myself and he actually worked me up to 235 without me knowing, keep pushing it’s all mental
Focus on your triceps. If you can lift it off the chest but get stuck after then triceps are yout problem. Keep at it.
I'm not even at a plateau, I'm just here to learn from people stronger than me.
I almost got to 225, back in August 2022 I attempted 225 and made it half way so my max was somewhere around 220, then I just stopped going to the gym when Uni started, and just regressed. The main reason tho was because I didn’t have a gym partner.
My questions: 1. Why use of elbow wraps? 2. When use of weight belt, if ever? Heavy, heavy lifters consistently do at least from online vids. 3. Introducing to a higher wt, I would think you lift off and hold, go down a third then half, and as you get used to the weight, you do a full rep. Full rep first time I don't see who proved that is needed. That is, partial reps and pause reps leading to full reps over time. 4. Head flat or bit off the bench? Seems to help upper chest tensioning when it is slightly up. 5. Straight lift or up and slightly back to the face? 6. My difficulty? Nothing but that first few inches off the chest. Otherwise it is going up. 7. Plateaus. Mine cycle 3 to 4 months and wt lifted launches up 30 lbs. It is never progressive and even. Why this cycling occurs is not clear. 8. Explosive lift from bottom? Way too exhausting. Want firm, quick up, but not explosive up at max wt. For lower diddly wts, fine, with high rep counts 10 to 15.
I have loose joints, never surpassed 185, which is crazy because I've lifted 275 off my shoulders during squat. I'll give these tips a whirl.
As a beginner on my first 3 days I hit 125 lbs is that good ?
How do you get the hip adductor and abductor to cocontract and choke the throcic fascia?
I'm stuck in the middle never touch the chest,when I lower to low I have a hard time to push it back up,any advice what I can do?
As i go over 60kg I'm loosing balance a little, and if I'm going lower down to chest, I can barely push it back, so my heavy sets are always technically bad. So I see it has to do with a full chest activation.
I was stuck a plateau of 185 for about 5-7 months but in January I was able to hit 185X2 but instead of progressing I’ve gone down I can’t hit 135 for high reps. It could be my intensity being there but idk
I’m in similar position finally got 190 tho
@@angrynooblets34 bro same. I was stuck on 185x1 for months. I just got 190 a week ago. Its crazy because i went from 100-185 in 6 months then suddenly made no progress for 4 months
@@TheRealSlimShady509 I barely hit 215 a few months ago, but I haven’t been working out much lately, so I’ve been really stuck at that, but imma start grinding again 💪
Break Your Plateau on Bench Press and Load Up Those Plates with this program 👇
www.garagestrength.com/products/plateau-breaker-advanced-bench-press-program
I'm stuck at a 255 plataeu. I can do the 1st rep. But, when doing the 2nd rep, I have trouble pushing back up.
I'm trying to go pass 250. It's 3 weeks and I still only can do 3 reps. I'm having trouble passing it.
Forcing it
been stuck at 255 for months
Mine is lockout problems
Great job sir 👍💪🏻
Thank you Rahul! Much love 👊 How is your bench press training going?
Garage Strength yes sir ...
@@GarageStrengthI'm stuck at 290. No matter what I do, no progress at all. Lifting it up off my chest is very tough for me. Any suggestions?!
if you came in about the subject: breaking the plateu, don't bother lads. guy uses the whole vid to explain how to properly bench and advertise his program
man this guy say a whole lot of nothing talk about everything but what the video is supposed to be about
So I’m not trying to sound cool or anything but I have enough muscle to move the amount of weights I’m trying to move but when I bench I will get half way up sometimes and can move the weight anymore but I can hold it there for awhile and keep it off my chest
Mine is about halfway up lmao
Aren't pull ups the king of exercises for the upper body tho?
it’s p hard to progressively overload on them unless you do then weighted
My main issue is overactive triceps and weak pecs lmao
lift off without a spotter you must be perfect with bar height at lift off to far then cant retract lats and rerack is almost imposible
Great video. I use to bench 505lbs in my late 20s. No in my late 40s I'm stuck at 230 😅 and I'm trying to get back to 3 or 4 plates. I struggle at the mid point of the lift any help?
Doubt itt
Did you like stop lifting or get a big injury? Cause if you where benching 505 then it be at least suspected that you could bench a minimum of low 300s rn. Mainly cause losing 300 lbs on your bench while working out between 20 years in crazy
505lbs I doubt it unless you stopped training all together or just have low T even so there are doctors for that, but I'm sure you already knew that if you were actually benching 505lbs you would 100% be juiced out or just that God gifted, but if you were that strong why stop?. Of course as you get older it can either make or break you but you would probably still be able to hit 315 solid.
Bruh
Bro wtf do I do I been in a plateu for 2 months no matter what I do I can’t get out of it
@garage strength. I'm 52 and I wanted to increase my benchpress. they advised me to take this program. 6 workouts per week. ridiculous. Dan Miller tells us in other videos that we shouldn't train too much and give the body time to recover, especially for older people. so why advise me this program that of course I did not manage to follow. I am really disappointed.
Tren hard anavar give up!!! Be RAD and live till 140 BRAAAAAH!!!