Alright so I have been lifting for about 3 months now...but my bench press is just not getting stronger. Ive been stuck at around 135-140 for anywhere from 8-12 reps depending on how i feel. I think I have pretty good form, I just dont know what I'm doing wrong. My other lifts are increasing, including other pressing movements such as my military press. My military press, in the past few months has gone around 80 pounds for 10 reps to now about 100 pounds for 10 reps, which I guess is ok progress but definitely not amazing. I am 17 years old, 6 foot 3 and weight about 170 pounds. I eat ALOT, and after workouts i supplement with protein shakes. I have been gaining weight fairly steadily. My only problem is my bench press, for some reason i just cant get it to increase. Thanks in advance :)
Stop doing so many reps. Start doing your 5 rep max three times every 3 or 4 days, you should be increasing your lift a good 5 pounds every time. Yeah, it doesn't sound like much, but it's better than zero progress. Last of the 15 reps should be about where your muscles fail. Remember to eat plenty of proteins post-workout. Higher reps with less weight = form, fewer reps with more weight = function.
Do the bench press earlier in your workout.
Gotta transfer it up guy. Muscles get used to stuff over the years. Throw in four reps of five's. I cherish to do pyramids eight reps. 6 reps. four reps. two reps. Reps of 12 each every now and then is well too.
My friends at at fB practice told me dt repitions to hundred at 25 Reps as 4 sets ...idk if it works it haven't tried it yer
Firstly, since you're 6ft 3 and 170lbs I'll assume that you're an ectomorph (smaller frame, fast metabolism). Therefore, try to consume at least 3000 calories everyday. Also try to consume whey protein between 2 and 3 times a day. Dumbbell press is potentially the best exercise for progressing in weight on your bench press. I managed to increase my bench press from 88lbs (40kg) x 12 to 176lbs (80kg) x 5 in two months by implementing these exercises together along with Compound Exercises, . Compound exercises are vital for breaking past plateaus; squats, deadlift. Dumbbell press is particularly effective because it includes stabiliser muscles more; including your triceps, deltoids and brachialis (shoulder area). Try 145lbs for 3 sets of 5 reps next time and this will also help your nervous system to adapt to the increased weight. Good Luck!
