Bench press plateau

Has your bench press progress come to a standstill? We have all been there from time to time. The first thing I advise is to stop benching. There is a fair chance that you are mentally and physically drained. When this happens to me I look to other movements to mix things up. Doing the same thing as expecting a different result is the definition of insanity. Have a good break from the bench press and look for other movements for a few weeks.

A couple of movements which have helped me:
– decline bench press;
– incline barbell tricep extension.

Both movements offer a chance to freshen up and work on some weak points. Decline bench press should allow you to use more weight than the bench press. This overload has helped me in the past. A new movement means new goals and a chance to break some new records. I will generally look to spend 3-4 weeks on a new movement. I keep the reps no lower than 5.

Similarly with incline tricep extensions. I like these as they allow you to use more weight than the standard skull crushers. The movement is shorter and it will give you the chance to rest your elbows and forearms.

For me this break has nearly always been productive. I have been able to get back into benching feeling freshened up and stronger. After a week or two I would expect to be breaking new ground in the bench press.

Two simple tips to help you break through your plateau.

Eastside vs The House Results

Results from powerhouse…

Bayassa 125 Open 820 + 50kg handicap Bayassa DNF vs Steve Varga Equipped 110 Open 3 lift 870
Steve DNF vs Bayassa DNF

Draw

Lance Preddy Equipped 82/90 Open 3 Lift 600 + 35kgs Handicap vs Troy Marshall 635kgs
Lance 615 + 35 = 650 vs Troy 657.5kgs

Troy 7.5kgs

Ben Haughey Equiped 75kgs 580kgs vs Leon Jones 587.5kgs Equipped 82/90 Open
Leon couldn’t squat so subbed in Sam Coleman
Sam 580kg vs Ben 600kgs

Ben 20kgs

Alf Equipped 90/100 Open Bench only 227.5 vs Quigley 200 + 20kgs Deadlift Wilks? about 84kgs BW
Alf 215kg 136.7185 vs Quigley 200kgs 132.84

Alf 4.1 wilks points

John Rivers Equipped MII 82.5 490 vs Igor Equipped 90 Open 3 Lift 480
Igor 510kg vs John 490kg

Igor 20kgs

Crow Bar 175kgs vs Rodney Hide 110BP 175DL Push Pull
Crobar 115 bench 175 dead = 290kg vs Rodney 130 bench 182.5 dead = 312.5kgs

Rodney 22.5kgs

Kaz 120 vs Will 125kgs
Kaz 120kg vs Will 130kg

Will 10kgs

Bryn 450 + 90kgs handicap 540 vs Matthew Schwass 537.5kgs @ 75kgs
Bryn 465 + 90 = 555kg vs Matthew 525kg

Bryn 30kgs

Tom 450 vs The Beast Bench 150kgs + Squat 280kgs 430kgs
Tom 452.5kg vs Beast 175kgs + Squat 240kgs 415kgs

Tom 37.5kgs

ESB Wins vs PH 4 Wins

With 1 Drawn

“Draw”