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.