I have been training for quite sometime now. I have done bodybuilding and powerlifting. In the past I couldnt break a bench plateau but I then discovered different methods for chest growth and strength such as, bands, rest-pause, pin press, negatives, speed, partials, lockouts, floor presses, change of width, increasing range of motion, etc… I will admit that implementing all this has helped me alot in terms of range of motion, chest growth, and strength but I have plateaued now again and I have stuck for quite a while and I have never been so frustrated with this.
I just finished doing singles for my bench but now went back to doing pin presses because I noticed as I bench my sticking point is from the mid half. I have the ability to get the bar off my chest slightly, but once I get it off my chest a bit I notice thats when it becomes most difficult to get through. Help me out here guys. I at this point, I am not having difficulties anymore in sculpting and increasing size on my chest, I have overcome that part now. However, its the strength training now that I am stuck on.
I know some of you will chime in on tricep strength, should strength, and all that jazz but I have dont that as well. I am willing to try something new but I noticed thrhought all the heavy poundage I am suffering the ability to stay tight on the bench and using leg drive as well and even now the bar slightly becomes imbalance due to a left lower back issue.
Help me out here guys…I would really appreciate it.[/quote]
Simplify. Get rid of all the bands/chains/boards and other unnecessary junk you read about on the internet.
Bench using a normal competition set up. No close grips/wide grips/pinky’s on the rings and other stuff.
Stop w/ all the extra assistance work. Stick w/ one assistance exercise and work it only for lighter weight and higher reps. For example: Do one triceps exercise over and over again for a month. Next month, switch to something for the upper back. Next month switch to something for the shoulders, etc. Don’t buy into the hype that you have to hit everything every workout.
Focus on the bench press. Focus on good execution of each rep. Be very strong out of the bottom to lockout. Push hard on each rep.
As far as programming, this depends on what your body will respond to - but just like anything, the closer you get to a testing date you want to up the weight and lower the reps.
Personally, I use a simple progression for building and another for getting closer to a meet.
You may respond to high frequency, high intensity, low reps, low volume.
You may respond to high freq, low intensity, high reps, high volume.
…And so on…
Mix it up, experiment and find out what works for you. Utilize a slingshot if you have one.
Nothing will help you more than doing the competition lift itself. Get rid of all the variety. It might work for the more advanced guys possibly, but normally, its just not needed.
Eat a lot of food. Rest a lot.
Couldn’t agree more, after looking at your current routine its like you are doing everything but benching. The not so glamorous answer to getting stronger is sometimes you just have to work harder, do more reps-sets and overall frequency and volume.