Pfabrizi1

Well for the past few weeks my bench press has been stuck and it actually has decreased by a little. I don't know what could be wrong. Everything else has increased including incline bench press, but my flat bench is not doing good at all. I am currently doing a push/pull/legs split 3 days on 1 day off. For chest (on the first push day) I do 4 sets of flat bench, and 4 sets of DB incline bench. On the second push day, for chest I do 4 sets of flat DB bench press, and 4 sets incline BB bench press. I try to get around 8 reps each time, but on flat bench I tried lowering the reps to maybe push through the plateau but it hasn't worked. Any suggestions?

ForemanRules

I would have a high volume day and a medium volume day if you are benching 2x a week. For example on the high day you could do 4x6 on BB bench and 4x6-8 on DB incline....then the secomd day do 3x12 of DB bench and 2x12 on incline. It is better to mix up the reps also between workouts.....and do not go to failure on both days ever. Also it sounds like you lift 6x a week and that is too much IMO.

Polish Power

flatbench is a POS excercise IMO. bad on the shoulders, and really just does bad on the body. stick with Incline and Decline presses...youll see alot more gains if you cut out flatbench.....if you do flat, save it till the end of your chest workout, and do it LITE!!! and keep your elbows straight with your shoulders, and lower it down to your neck....youll feel the burn, and the pump. i do it lite!! since i cut out flat, all my other chest routines have gone up, and my chest has been developing alot better. my 0.02.

Newfiechick

I agree with Bighump here. Shake up your routine---shock your muscles a little dude!
Sounds as if you may be overtraining to me.

_Wolf_

lots of sound advice to give....

Pfabrizi1

Thanks alot guys. I just switched up my routine a few weeks ago, so I'll try Polish Powers' idea first and cut it out for a while. When I start it up again I'll change up my routine. Foreman I like your idea too, ill try it out w/ my other days as well for a while.

I'll keep you guys updated, thanks alot and if you have any more suggestions they are:welcome:

Polish Power

ya dude, if a excercise is getting you "down" on ur motivation on a muscle group, cut it and youll enjoy it more....i went through the same thing. all my chest routines were fun and enjoyable, until i did flatbench, when i never got anything out of it, and my weight ranged from 275#-300#. so now, i save it until the end, and do only 155# works for me now lol

Malley

If it is strength you are lookin for then you need to look more into your back rather than your chest. Powerlifters will speak about this time and time again. Not all your bench has to do with chest alone. It involves alot of back (and the obvious, tris and shoulders).

Polish Power

very true!

BiggerThnU

I find one of the major factors that effects my MAX bench for low reps is my mental attitude. Sorry to say this but I can lift a lot more with a audience then I can alone. On that vain, sometimes when I have a bad lift, I start second guessing my self, and it makes for a bad lifting day for that muscle group, and if I recall that problem for the next week and dwell on it, it can compound the problem. I find they always pass in a week or 3, and generally I can just visualize my way thorough it now that I know I sub-subconsciously play mental games with my self. ... I agree with most of what everyone else has offered too, just suggesting another angle.

Polish Power

another VERY true statement. it's all very mental, and if you have a bad episode, dont let it bug you. just realize that everyone cant perform at 100% every single time. it's all good.

hjayss

what is your rest like what is your eatting like. Those are probably factors you have not thought of as being important in you plan ,however they are very essential.