Bench won't go up

[Murph]

hey guys

My bench progress has stalled, I can remember benching around the same month last year and my bp max was 305, I was training yesterday and tried for my max and its aroud the same thing.
I did lose about 15 pounds though between now and then though(broke my leg) but it still doesn't seem great..my schedule is this,i'm thinking of adding more volume perhaps

Mon: Chest/delt/tri
Bench press or incline barbell 3-5
Dumbell press variation
Heavy tricep exercise

Wed:Back/Bi
Rows variation
Pulldown or pullup variation
Biceps
forearms

Friday:
Squat variation
Quads
low back
calfs

[p.s.]

So are you a PL or a BB? If you're a powerlifter then you need to asses where you're having issues in your bench and work on assistance exercises to fix those problems. However if you're a bodybuilder then who gives a rats ass what ya bench as long as you are getting solid muscle developement/growth. Oh and as a side note singles DO NOT increase muscle mass to any great degree while time under tension IE reps will.

Lastly more pecs have been torn and shoulders ruined by guys trying to get big benches than any other exercise, so you may want to rethink your need for a big bench.

[Murph]

i do a bit of both,mostly pling though..my bench is VERY stubborn,always been my weakest lift. even when i started lifting i could only bench the bar at 200 pounds

[p.s.]

Murph I suggest that you find someone who knows PLing and can assist you in figuring out what is wrong with your pressing ability.

[theboss1974]

eat more.

[Stang20]

I got something you can try that worked for me.....Go to the squat rack with a flat bench and set the pins so that the bar can only go down to about a foot off you chest, this will make you be able to get us to a heavier weight bc you only have to do a half movement, you will find after your bench go's up about 50lbs you will be able to life about 35lbs heavier on regular bench.

[p.s.]

Originally Posted by Stang20

I got something you can try that worked for me.....Go to the squat rack with a flat bench and set the pins so that the bar can only go down to about a foot off you chest, this will make you be able to get us to a heavier weight bc you only have to do a half movement, you will find after your bench go's up about 50lbs you will be able to life about 35lbs heavier on regular bench.

Ya that'll work great if he has issues with the midway part of the lift or the lockout, but what if his issues are more to do with the bottom portion of the lift? He needs to have someone review how he's lifting and set up a stratagy to address his weak area's.

There are just so many ways to totally fuck up a lift, and without experienced guidance it's really hard to know what one is doing wrong.

[Murph]

Usually I do fail around half way up when I attempt to max, I tried those after my regular set, seem to really hit the spot where the bar slows down when I'm doing flat bench. I'll let you guys know how it goes. Thanks

[martin5653]

how to get big muscles quick. please give me some tips. I want to get large musles in short period of time