Flat Bench

mdw0926 · 01-Sep-04, 01:19 AM

I need some help on how to increase my flat bench. I have been lifting for about a year now and have seen some good progress. I went from maxing out on the bench at 135 to now around 175. Everything esle has gone up as well, including my build. However, I seem to have hit a plateau. I have been able to do 3-5 reps at 155 for about 2 months but have gone no higher. My incline has gone up--I can now do 5 reps of 135. Any suggestions to get me out of this slump?

DaRkAnGel · 01-Sep-04, 01:23 AM

1. Check your form if you're going for strength try to arch your back.
2. Try heavy negatives
3. Try Working different parts of bench. Ie. Middle by setting pins, or boards, top by using chains, and rack lockouts.
4. Try dynamic training (speed)
5. Try heavy triples, doubles, and singles

Cort · 01-Sep-04, 01:41 AM

Oh...and make sure you get enough FOOD

:

**Firehawk** · 01-Sep-04, 07:07 AM

Dark it would be very surprising if he knows what any of those things you mentioned are. He sounds like a beginner... (No offense to him). How about providing some links or go into more detail?

MDW, here is a link to some good tips...

http://www.discussfitness.com/showth...0&page=2&pp=10

ricohelms · 03-Sep-04, 01:01 PM

Quote:

Originally Posted by Cort

Oh...and make sure you get enough FOOD

:

One thing that helped me the most was a spotter. I just put on heavier weight and went for it. All things being equal with good form and a good spotter I was able to put up much heavier weight in a few weeks.

Tuna Fish · 03-Sep-04, 02:12 PM

Another thing you can do (I assume you're a recreational trainee) is to step away from the barbell for a month or so, and concentrate on dumbell movements for flat and incline. Dips will help also, as well as some tricep work if you don't already do that.

Dark- you actually do all of that stuff?

j/k buddy!

mdw0926 · 06-Sep-04, 01:39 AM

Thanks yall, appreciate it

**.V.** · 13-Sep-04, 09:27 PM

I've been looking to improve my sad little bench too. I checked out the articles that were linked here. One question. One of them states that benching is not about the pectorals, That is what I'm hoping to improve on get some bigness in the chest. Will using more lats cause the pecs to suffer? Do you use more lats by going wider on the Bench press grip?

Thanks

**Jaster** · 14-Sep-04, 06:52 AM

Here this may help
http://www.discussfitness.com/showpo...59&postcount=1

**.V.** · 14-Sep-04, 07:47 AM

That grip in the photos was pretty wide. I guess I will keep up what I'm doing then. The only difference between my press and the press in the pics was the weight.