Increasing my Bench Press Weight?

Question

Hope someone out there can help, my training's hit a bit of a rut.

During my gym trip, i do 3 sets of 8 on the bench press at 75kg, I can't however, get any higher, regardless of how hard I strain.

What am I doing wrong? Do I need to convert to shorter reps for a while?

Answer 1

yes i think you do

Answer 2

Patience.

Continue with reps at 75kg until you can do 3, 4 or even 5 sets of 8. Then work more on strengthening your torso with weighted sit ups. Eventually the top third of your diaphram will be strenthened sufficiently to get over the wall.

Don't bust a gut getting there until you are really ready and even then only with a gym partner present the 1st few times.

Answer 3

Do you know your max? Increasing the sets, and decreasing the reps with heavier weight may help. You can try 5 sets of 5 @ 85% of your max. Increase weight by 5% when you can complete all sets/reps. If you cannot complete all reps per set, then just do what you can, theres no need to reduce weight unless your form is bad.

Also, are you working your core hard enough? Training your core properly can help overcome plateaus. You may want to check your bench technique as well. Hope any of this can help, good luck.

Answer 4

10lbs is alot to increase every week for someone your size. Try to increase by 5lbs a week. I.E for a bench go in and do 5 reps at 85, then 5 at 9 then 5 at 95 then 5 at 100. I would also suggest maybe doing 3 sets at the 8-12 range, and focus on your form.

Answer 5

Try adding microweights and doing less than 3 work sets of 8.
If you can do 3x8 (24) reps of 75KG then you can probably do 2 sets of 8 at 75.5KG or 76KG, it sounds silly to only go up by that amount, but it's still an increase in weight and will soon add-up.

Slow and steady progress, 5KG to 80KG is a big jump if you're near your strength limit.

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Answer 6

Hello,
Rather than write a long comprehensive answer. I'l give you a series of tips. Through this manner you can then research the points that appeal to you.

1. Increase your energy, consume carbohydrates about an hour before you excercise. Stay hydrated during the workout, drink alot of water.

2. For a few weeks, work on increasing the strength in your triceps, shoulders and to a lesser extent your back. When you bench press, not only your chest is used, but also the aforementioned muscle groups. If you work on increasing the size/strength of these muscles, it is likely to improve your bench press greatly.

3. Rather than trying to lift a substantial weight in one session, work on increasing the weight in smaller increments, over an extended period of time. For example, try to add a single kilo a week to your bench press, allow your body to accustom to this weight before you upgrade. Using this technique you will improve your bench press.

I hope this helps alot. Peace.

Answer 7

Try increasing the weight and see how many reps you can do. Even if you can only do a couple of sets of 3 or 4 reps, you're still challenging your muscles, and they should grow. Once you get to the point where you can do 6 or 8 reps of that weight, increase again and repeat the process.

Answer 8

You my friend have hit what we here in the states call "The Plateau." I work through it by backing off. I load the bar up to see what my max is, divide that in half and use that as my peak rep.. Using a pyramid style work out, I start out light and do sets of ten and work my way up to that half load and then work back down with a good burnout set at the end. After about two weeks of that, I find I can move passed that plateau.

Answer 9

Increase the weight. I was also stuck at my bench pressing, so I added about 15 pounds and tried that. At the moment I can lift that 7 times, when beforehand I could only do the lighter weight 9 times. Your body is used to the same old weight so its refusing to get any stronger because it doesn't think it needs to.

Answer 10

this could be down to many things including insufficient energy and muscle failure, try the pyramid set start off with one set of 6 reps at 60kg then do one set of 4 reps at 70kg then finally a set of two reps at 80kg and maintain it for a bout a month.
then move up again but only by 5kg so as not to tear or pull the muscle and by doing this your not overloading the area too fast, i use this all the time it works a treat but take it steady.

Answer 11

maybe u need to use a bit of a lighter weight untill u get a bit stronger pushing ur 75kgs. try using ur 75kg untill u can push more than 8 or try a bit of a heavier weight to help u get stronger. using a heavier weight should be able to get u pushing more than 8 reps for 75kgs. if ur doing strenth training then maybe try and do pressups and dips as well.
good luck.