4chan archive /fit/ (index)
2012-10-02 04:00 15002886 Anonymous (king-leonidas.jpg 690x445 75kB)
Sup /fit/ stalled on my bench press, and I need to un-stall, I already upped my calories, and was wondering if I should do anything else? According to strength standard, my bench press is quite pathetic so deloading seems excessive. Thoughts?

0 min later 15002896 Anonymous
>>15002886 SS+GOMAD

1 min later 15002898 Anonymous
Just keep doing them. Add some flyes to your routine.

3 min later 15002926 Anonymous
OP here, >>15002896 I am doing SS, (more specifically Reg Parks, but it's close) >>15002898 Ok, at what weight? I can do my 5 reps for all sets if I drop the weight by 2.5kg/5lbs Why flyes btw?

4 min later 15002944 Anonymous
>>15002886 Rotator cuff work. Fucking rotator cuff work. Jesus.

4 min later 15002946 Anonymous
>my bench press is quite pathetic Doesn't matter. Lose the ego. Always lift with good form and always be improving. Weight on the bar doesn't mean shit as long as you're improving. If it really is pathetic, form could be an issue. Watch this video series: http://youtu.be/EHx1gYTA-Rw

5 min later 15002959 Anonymous
do heavy triples, doubles and singles and your 5RM will also go up

6 min later 15002964 Anonymous
>>15002946 >Weight on the bar doesn't mean shit as long as you're improving. well, ok, but the whole problem is that he's not improving.

7 min later 15002976 Anonymous
>>15002926 >Why flyes btw? Just personal expereince, always pushed me past my plateus. The weight just depends on what you're capable of handling, I inherently know since I only do dumbbell bench press.

7 min later 15002981 Anonymous
Some ideas: -Do some heavy singles or triples, it seems to prepare me psychologically. -Deload 10% -Add 3x10 after doing a couple singles, lighter weights can help you learn how to control and contract the involved musculature more efficiently. -However, if doing SS or similar program, do what the program tells you to do.

9 min later 15003009 Anonymous
the main reasons for stalling on bench while on SS are: 1. not eating enough 2. taking jumps that are too big. anything above 1kg will be too big after a while. if you're doing 2.5 kg jumps you will stall hard. 3. skipping workouts you should at least hit bodyweight on bench or you're doing something wrong. extra exercises and all the other suggestions won't solve shit in that case because there is a massive flaw in your training.

12 min later 15003036 Anonymous
http://www.youtube.com/watch?v=Bw1_y4y2giY&feature=channel&list=UL do heavy trippled/doubles, have heavy workouts then the following time you bench do explosive work, lower the weight and try to get that weight off you as fast ass possible, if you arnt throwing it off you, it isnt light enough. aim for 50% of max on explosive weeks, workup to 80% on heavy weeks. flys dont help your bench at all, a pushdown or skullcrushing type movement will help a bit. the bench is an arm movement, not a chest movement, Id recommend the so you think you can bench series, if you havent seen it yet http://www.youtube.com/watch?v=EHx1gYTA-Rw

12 min later 15003037 Anonymous
>>15002946 Watched it loads of times, form is quite good, (you just have to take my word for it) >>15002959 Noted, thanks >>15002981 Doing Reg Parks, and it doesn't say much about anything really. >>15003009 Well the problem here is that the smallest weights available at my gym is 1.25kg, so putting one on each side of the bar totals to 2.5.

13 min later 15003054 Anonymous
>>15003009 won't solve shit, but will solve your lagging bench stats heavy singles, doubles and triples are a PROVEN technique, or u can just keep stalling by adding tiny manlet amounts of weight to the bar, LOL 1 kg!!!

16 min later 15003083 Anonymous
>>15002886 Improve your tricep strength. Add dips as an assistance exercise.

16 min later 15003086 Anonymous
Dude, rotator cuff work.

16 min later 15003087 Anonymous
>>15003037 >Well the problem here is that the smallest weights available at my gym is 1.25kg, so putting one on each side of the bar totals to 2.5. that's a problem you have to solve

17 min later 15003088 Anonymous
just uninstall, and reinstall. can`t be that hard

20 min later 15003125 Anonymous
>>15003086 Requesting sauce on exactly kind of rotator cuff work I should do >>15003083 I've been advised by a doctor to not do them as it feels like my rib cage is being torn open, I am doing tricep pushdowns though. According to mark this shouldn't be required before you reach intermediate levels.

21 min later 15003130 Anonymous
watch this video, mark has some good knowledge on benching http://www.youtube.com/watch?v=6ExE0MVMl94&feature=plcp

22 min later 15003146 Anonymous
>>15003125 Google it, fuck. It's your problem, not mine.

23 min later 15003152 Anonymous
My bench stalled slightly above bodyweight and I've been trying to deal with it for around 2 months. I started doing Stripped 5x5, then went to SS, then did a mesocycle of 5/3/1 to see if that would help it. After doing all of that I've switched to doing chest dips, close grip bench press, and incline dumbbell bench press. I basically reached the conclusion that normal bench press wasn't working for me so I don't do it anymore. I'm experiencing more DOMS in my chest now and it appears to expanding quicker. Lifting is about what works for you.

25 min later 15003172 Anonymous
>>15003146 I meant details not sauce btw. I am guessing there are a ton of "Rotator cuff" related exercises, and some are less effective then others.

30 min later 15003241 Anonymous
>>15002886 Improve form, do some variations like incline or db

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