im 19 6' 175. been stuck on a max bench press of 190. diet is good, been doubling my weight in protein and switchin up my lifting routine. but cant seem to up my bench any advice??
How often are you working on your bench? If you're focusing on it too much, you may not be allowing enough time for your muscles to recover in between workouts. You probably shouldn't be working any muscle group more than 2, maybe 3, times per week. Outside of that, just keep adding weight, using 2 1/2 pound plates, little by little. Also work on chest exercises outside of the bench (flyes, incline/decline bench) to get more areas of the chest built up. You can even use dumbbell chest presses just to mix it up some and get some more diversity in the workout. hope that helps!
try dumbbells bench presses, or incline, Switch up your routine, because every different bench press works the muscle a different way. Never do 10 reps. If you can do 10 reps with that weight, step up until you can only do 6 reps, then 3 or 4. Do about 3 sets. What you can also do is, start your weight at 180, and work your way down in weight but higher in reps.
sometimes improvements take time. For me usually it took a course of a year since i always went in the summers. a few summers ago i was struggling with 135 and last summer i was struggling with 155 and this summer i was doing 185. When i return to the gym this summer im pretty confident ill get at least 200 lbs. Just have some patience because it usually takes time for results to occur. That is probably a max for you at that weight and if does increase it probably won't be by a large number. Just try gaining a few more pounds and then turning that into muscle
I okorder , give it a try, how worse could it make things?
Wow, I'm 13 and Bench 145 O.o I recommend doing 7-12 reps of 70-80% of your max with 3-6 sets of this. ( That's around 145-150 and eating a big tuna Sandwch with a Pbj and a Glass of milk for lunch or with lunch and a bottle of gatorade 1 hour to 30 minutes before your workout. Message me for more advise. (I'm work out freak (: cheers)
