T Nation

Poverty Bench Plateau


#1

My bench has always lagged far behind my other lifts Sq/B/D 170/95/222.5
I’ve trained it hard using both 5/3/1 and 5x5, nothing seems to work, I’ve spent some time under bands and even that hasnt helped, I can rep 90 for 3 but as soon as 100 gets on the bar i cant get it off my chest.
To give an idea of how weak my bench is compared to my other lifts, i can strict press 70kg push press 100kg and jerk 120, power clean 110.
Any advice would be greatly appreciated!


#2

Do you have any video of you benching?


#3

Video your technique using singles at a heavier weight so we can see where a break down might occur.

If you’re a relative beginner, I’d suggest starting at 50% of your max and do 5’s adding 5kg per set until you reach a weight you can no longer do for 5. Following week do the same thing using 3 reps. Same thing the following week using 2 reps; then start over. Simple and effective.


#4

Not at the moment unfortunately


#5

In this case especially videos are needed. Your press is oddly close to your bench.


#6

This could be a mental thing. Many guys struggle with mentally overcoming 2 plates. So try a spotter.


#7

Post a video of you benching. How strong are your rows/pull ups? What is your general training history? It sounds like a mixture of sub par form, and a weak back, possibly weak pecs and/or triceps too. Your press is decent so your shoulders shouldn’t be an issue (possibly actually part of the problem).

Everything is just educated guessing until we know these things.