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#1
06-13-2007, 11:40 PM
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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 
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#3
06-14-2007, 12:19 AM
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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.)
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#4
06-14-2007, 12:43 AM
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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
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#5
06-14-2007, 12:46 AM
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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.
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#6
06-14-2007, 12:53 AM
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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?
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#7
06-14-2007, 01:34 AM
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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!!
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#8
06-14-2007, 01:38 AM
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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?
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#10
06-14-2007, 02:26 AM
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Re: Bench press woes
you're doing bench press twice in a workout?
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Linear Mode
