Bench press woes
 

I've been lifting every other day (for the first time in my life) since August and have improved dramatically in all exercises that I do until recently. I started at 75lbs and now have plateaued at 165lbs on the bench press. I was increasing about 5-10lbs every week but now 165 is always a struggle. Is it normal to plateau at such a low weight? How can I get around this? I'd really like to be able to bench 225 at some point.

I really love the bench press -- it is probably my 2nd favorite exercise I do next to pull-ups. Is proper form to have the bar go all the way down to my chest? I try this but sometimes towards the end of my set I notice that I start to go back up with the bar 4" or so from my chest. Without a spotter it seems like I have to do this. Is it better to do proper form on a lower weight than do half-proper-half-cheat on a higher weight?

Also, what is the right number of sets/reps if I want to improve in this exercise? Right now I do 2 sets of 8 reps towards the beginnings and ends of my routine.

Thanks

Re: Bench press woes
 

Look around this site for workouts...your workout doesnt look like its any good and thats why you plateaued.

Re: Bench press woes
 

Which part of your body is exhausted first when you're benching? Shoulders/Chest/Triceps? There are ways to fix this depending on which it is (different grips etc.)

Re: Bench press woes
 

My workout probably isn't great. I do the same one every other day. I should probably mix up my routine. I run on the days I don't lift.

Here it is:

weight reps
Pull-ups 0 x20
Bench Press 165 2x8
Bent-over Rows 90 2x12
Standing Flyes 30 2x12
Seated Military Press 55 2x12
Standing Curls 40 2x12
45 degree Obliques 25 50 on each side
Bench Press 165 2x8
Triceps - ez-curl bar 60 2x12
Decline Bench Press 125 2x12
Butterfly Machine 190 2x12

Re: Bench press woes
 

[ QUOTE ]
Which part of your body is exhausted first when you're benching? Shoulders/Chest/Triceps? There are ways to fix this depending on which it is (different grips etc.)

[/ QUOTE ]

Hard to say. I'd say shoulders. Definitely not chest. Triceps doesn't seem right either.

Re: Bench press woes
 

[ QUOTE ]
My workout probably isn't great. I do the same one every other day. I should probably mix up my routine. I run on the days I don't lift.

Here it is:

weight reps
Pull-ups 0 x20
Bench Press 165 2x8
Bent-over Rows 90 2x12
Standing Flyes 30 2x12
Seated Military Press 55 2x12
Standing Curls 40 2x12
45 degree Obliques 25 50 on each side
Bench Press 165 2x8
Triceps - ez-curl bar 60 2x12
Decline Bench Press 125 2x12
Butterfly Machine 190 2x12

[/ QUOTE ]

Do you have legs?

Re: Bench press woes
 

[ QUOTE ]
[ QUOTE ]
My workout probably isn't great. I do the same one every other day. I should probably mix up my routine. I run on the days I don't lift.

Here it is:

weight reps
Pull-ups 0 x20
Bench Press 165 2x8
Bent-over Rows 90 2x12
Standing Flyes 30 2x12
Seated Military Press 55 2x12
Standing Curls 40 2x12
45 degree Obliques 25 50 on each side
Bench Press 165 2x8
Triceps - ez-curl bar 60 2x12
Decline Bench Press 125 2x12
Butterfly Machine 190 2x12

[/ QUOTE ]

Do you have legs?

[/ QUOTE ]

zomg I run though!!

Re: Bench press woes
 

[ QUOTE ]
[ QUOTE ]
[ QUOTE ]
My workout probably isn't great. I do the same one every other day. I should probably mix up my routine. I run on the days I don't lift.

Here it is:

weight reps
Pull-ups 0 x20
Bench Press 165 2x8
Bent-over Rows 90 2x12
Standing Flyes 30 2x12
Seated Military Press 55 2x12
Standing Curls 40 2x12
45 degree Obliques 25 50 on each side
Bench Press 165 2x8
Triceps - ez-curl bar 60 2x12
Decline Bench Press 125 2x12
Butterfly Machine 190 2x12

[/ QUOTE ]

Do you have legs?

[/ QUOTE ]

zomg I run though!!

[/ QUOTE ]

Basically, yeah, that's how I feel about legs. I'm not against it, but just haven't ever gotten around to incorporating them into my routine. Perhaps I need to start splitting up my routine into A and B days, and adding legs to one? If so, what should I do?

Re: Bench press woes
 

search for some of my workouts on here.

fwiw, i plateaud @ 225, 305, 425, and 475. a lot of times it was my caloric intake/rest that got me through a plataeu.

Re: Bench press woes
 

you're doing bench press twice in a workout?