Thread 76309532

My bench won't grow no matter what. I don't know what to do anymore. Every other muscles get stronger, legs, back, biceps, shoulders etc. i get new PRs/more reps/better form week after week, but benching is a fucking nightmare. I tried increasing volume, doing bro-split, swapping to dumbbells but nothing works.

Is it over? Is benching entirely genetics or something?

>>76309532 (OP)
Well weight are you benching right now that's causing the plateau

>>76309582
I am stuck around 80kg on barbell and 34 kg each on dumbbells (reps can be higher or lower depending on how good of a day i'm having) for months now.

And it's very asymmetric. I can squat 130kg and DL 160kg. When i was checking for lifting standards, my bench is way behind while other body parts/exercises are on average experienced lifter or higher.

>>76309587
>80kg on Barbell
Have you tried pyramid sets / spamming volume? I was in the exact same place stuck at 80kg on barbell when I had changed routine to a strength/hypertrophy one, and one day I was doing warm-ups on Zercher Squats and thought "fuck it, i'll just go up in 5kg's until I hit my 1 rep max" and decided to apply it to my flat bench after seeing my Zerchers blow up, and it legit made my gains fucking explode over the month or so I did it.
Doing 100kg for 5 right now pretty consistently.

I just did warm-ups starting literally from the bar, then adding 5 kg on each set. Rest time is absolutely minimal until you start getting to around ~80% of your max i'd say then start taking a couple mins.
Ex. For bench I would just spam out 10-12 reps of 5kg -> 20kg. 20kg - 30kg would be 8 reps, 30-35kg would be 5, 40kg would be 3 then i would do a 1 rep max. These weight numbers are just the plates, not including the bar for reference.
It sounds really fucking dumb and counter intuitive because you're essentially burning more energy and getting fatigued but idk, it worked for me

>>76309587
Are you actually behind or are you overdoing weekly intensity? Maybe try a shitload of carbs pwo and pwo and a little more during the day so you domt get hungry so you dont gain too much fat even if the goal is to put on weight.

>>76309532 (OP)
Different angles and general technique variants try fast reps or super heavy work(5x3). If you arent in severe shoulder pain and think youre training presses well id like to hear what kind of lipstick amd squat shoes you might have and we can do some sessions.

>>76309532 (OP)
review your routine, maybe you're doing too much or too little who knows, and try

floor press
close-grip bench
dips

try 75-85-90% each week will lowering reps

stop bench and just do dips

>>76309532 (OP)
EAT MORE FOOD + DO DIPS

>>76309532 (OP)
>great body
>bogged face
sad! emma is so hot in the comics

>>76309816
>>76309830
Don't dips fuck up your shoulders?

>>76309532 (OP)
>My bench won't grow no matter what
Do this twice a week, one set of bench until failure, basically 135lbs until failure at one set until failure, do it for 3 months then go back to regular routine.

Promise it works

>>76309851
only if youre a weaklet

>>76309856
So just ONE set of 135lb to failure twice a week? That seems like not a lot...

>>76309872
It works if you do it until failure.
Example: You got 50 reps in of 135lbs and you stop, one minute later you do it again but only can do 5 reps then you stop completely for the day.

If you did this on Monday then do it again on friday.

>>76309886
So when do you stop?

>>76309587
Shit lmao that's my exact same lifts except i squat 160kg and im plateau ing between 80-85kg
I think im just neglecting my shoulders

>>76309532 (OP)
If you're strong for bench press, then it's going to stall earlier compared to other lifts. That's just how it goes.

Either:
More intensity: train a weight above your current load for 3x5

More volume or frequency: add a second chest/push day, or add another set

>>76309532 (OP)
is your diet consistent? do you have significant bodyweight fluctuations?

>>76309851
No worse than flat bench does