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Old 10-30-2012, 10:42 AM   #62
aka...Dark Snow
Join Date: Jan 1970
Location: Southern California
Posts: 2,020
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Originally Posted by dabears View Post
Need some help, feel like I've hit a wall for chest... and I should be making constant improvements since my numbers aren't that great

Last couple weeks I've watched my initial bench exercise do the following:


Bench Press 4x5 (Heavy)
Incline Bench 2x8 (Moderate)
Dumbbell Flat Bench 2x8 (Moderate)
Dumbbell Fly's 2x40 (Very light, burn exercise)

At beginning of October, my bench set looked like this:

160 x 5, 160 x 5, 155 x 5, 155 x 4

I matched that same total the next week, the following week achieved:

160 x 5, 160 x 5, 160 x 4, 155 x 3

Now here is where the issue is... this is my bench sets for last two weeks:

10/22 : 160 x 4, 160 x 3, 155 x 3, 155 x 3

10/29 : 160 x 4, 160 x 2, 145 x 8, 145 x 6

I was getting frustrated at how heavy the bar was feeling, so I switched to 145 lbs and got the 8 reps (could have only done maybe 1 more)

My other chest exercises have either stayed the same, or barely improved (5 lbs max).

I'd like to stay with the same routine/exercises (I don't think its the problem?) but I might want to tweak the sets/reps.

Should I stay the course and just keep eating big, or because at 160 lbs the bar feels very heavy (160x5 = 180 1RM) I could switch to 4 sets of 8 reps of 145 lbs (145x8 = 180 1RM) which I can control much better? Will this help me get through this 160lb issue?

I'm 6' with long extremities, bench has never been my forte unfortunately! I try and tighten my core, glutes etc. and focus on pumping my chest up as I bench, sometimes curling my legs up to help with that last rep.
I think you need to adjust the amount of sets/reps. What do your shoulder workout(s) look like? Are your lats engaged? Are you correcting at the elbows once you're under load? Those things matter! Do you have any videos of your form?
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Last edited by M3Inline6; 10-30-2012 at 10:53 AM.
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