I've been lifting for about 16 months now, im around 6'7 265.My bench press max about 6 weeks ago was around 235x1 and now im having trouble just doing 205 once. I lift 4 days a week(day 1 chest and day 4 arms). My chest is still getting stronger and size is increasing just not my weights. My leg strength is going up significantly compared to my chest. I eat pretty good 3 meals a day and take protein shakes, and drink lots of water while lifting. My chest routine is Bench press(x10,x8,6,4) and then incline (x10,x8,x6,x4), Dumbell flyes 4 sets until failure, 4 sets of dips until failure, shoulder press (x10,x8,x6,x4) Upright row(x14,x12,x10,x8), front raises(x14), laterials(x14, and then 4 sets of dips until failure. Any tips will be well taken.
Make sure you're eating enough so that your weight isn't going down. Don't bother with the dumbbell flys/upright rows/front raises/lateral raises as they will have no effect on your bench press, and as long as your bench press is going up then your mass in the chest/front shoulders/triceps will grow. Lower rep training will be more effective for gaining strength in the bench press, give 5x5 a try. Make sure you're attempting to increase the weight on your bench press every workout, and if you're stuck at the same weight then deload it and gradually build back up again to break through the plateau. Do pulling exercises as well as pushing exercises or your bench won't progress well and your shoulder health will be poor, make sure you're progressing on rows and chin-ups also.
