It sounds like you have gotten stale, and the weak point is not being addressed.
Mix it up, be sure you hit that weak spot, and you should see progress.
Supposedly, Lou Ferrigino never trained the same routine twice.
That approach obviously has some merit based on his success and the logical outcome of keeping the body from adjusting too easily and maximizing the possibility of hitting weaknesses.
And it is less boring. Listen to your body.
What other assistance are you doing for your bench press?
Where is the weak spot?
The start?
Do dumbbells or use a cambered ("notch") bar to have your hands below your chest. Not all gyms have one of these, but such a piece of equipment is of considerable utility, even if get for stretching and warming up. I liked it on
decline bench press most.
The middle?
Maybe you need more anterior delt work with incline BP, dumbbell or barbell front raises, upright rows, or overhead press (always in front, never in back).
Another assistance movement of value is rack BP, starting with the barbell on the rack where the weak spot is.
The finish?
More tricpes work, maybe with another mmotion besides close grip. Pushdowns, kickbacks, barbell extensions ("
skull crushers").
Another approach is changing your grip width.
With my long deadlifting arms, I have been training at max competition width allowed, index finger against the ring, for 15 years.
I am now coming in to the smallest finger against the ring as I noticed my wrists were not above my elbows, so some of the drive was outward, not upward. Simple geometry/mechanics/physics issue there.
You can also change the order of the pec/chest work.
Maybe start with something else besides bench press, such as dumbbell or machine flyes, then do bench press.
No one approach is sure to work for you or for everyone.
Experiment - it is part of the joy of training (at least for me.)
Linear Mode
