Hey. I’m 17 years old and I’ve been lifting for 4 months so far. I’m insanely strong for a beginner, but I feel like i hit a plateau on bench press. I’ve only put 5 lbs on my max in the last month, but my bench press max went from 200->255 from may 21st to august 21st and i just maxed out today and only got 5 lbs more… I thought I’d get a lot more since my triceps got a lot stronger in the last month.
What should i do? any programs that focus on the bench press? I intend to compete one day and bench press is my weakest link right now. Thanks.[/quote]
Bench more. Try benching every time you train, or if you train more than four times a week, bench four times a week. Vary the loads so the majority of your benching is done with something that you have to work for but that isn’t hard. Bench heavy once a week. Vary your rep ranges from singles to over fives. Make sure you do enough upper body pulling to make your back nice and strong.
Work on your technique. Make it a priority to find out the best setup, grip width and touch point for YOU. Those ‘work but not too hard’ sets will help ingrain that correct technique.
Also, just out of interest what do you weigh? If you’re weighing in around 170-180 lbs, then yes, I’d say that’s a pretty impressive bench for four months’ training. If you’re weighing in around 200-220 lbs, its good, but IMO not insane.
I’m not saying that to be a dick, because my bench is sitting around the 250-260 lbs mark too and given I weigh around 210 lbs that’s pretty pathetic - I’m just letting you know because if you do compete you’re very probably going to come across lifters in your age and weight class with similar training lifespans who will be squatting, benching and pulling a fair bit more than you do and that may come as a shock if you do think you’re insanely strong for a beginner. Don’t get too wrapped up in how strong you are, just focus on getting stronger than you were before.