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kagantua

Bench and no gains

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Hello chaps I really struggle with getting gains on the bench. M/39/5'9''/73kilo

 

I currently press 70kilo on the bench. Have tried wokring my way up/ and pin press, neither seem to help. 

 

i did have an injury on right arm (Trapped nerve) that seems to have gone away with some chiropractic treatment but still... any tips? I seem to get an 'anxiety' before benching.... that i dont get with dead, squat etc.

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On 24/07/2020 at 10:08 PM, kagantua said:

Hello chaps I really struggle with getting gains on the bench. M/39/5'9''/73kilo

 

I currently press 70kilo on the bench. Have tried wokring my way up/ and pin press, neither seem to help. 

 

i did have an injury on right arm (Trapped nerve) that seems to have gone away with some chiropractic treatment but still... any tips? I seem to get an 'anxiety' before benching.... that i dont get with dead, squat etc.

Bench had always been (one of my many ) weak spots. I just played with rep ranges, adding 1.25 plates letting the reps drop them holding that weight till they went back up and repeat. You need to find what works for you

my working set yesterday after zero training for almost 5 months was 70kg for 8 reps which I was happy with, maybe a little left in the ta k at that too. Next week it’ll be 72.5 and so on 

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On 24/07/2020 at 10:08 PM, kagantua said:

 

i did have an injury on right arm (Trapped nerve) that seems to have gone away with some chiropractic treatment but still... any tips? I seem to get an 'anxiety' before benching.... that i dont get with dead, squat etc.

Why the anxiety? Are you worried of getting pinned?

 

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Bench was also a weak point for me, in the past.

One thing that really surprised me was how quickly my bench went up when I started doing these two things:

1. Eating more calories (even just an additional 200 per day). Most guys dont track their macros, and so they think they are eating enough, when in reality they are just eating at maintenance. Bump up your calorie intake for 3 weeks and see what happens.

2. Clean and Press. Go heavy. 3 sets of 6 reps. This is a full body exercise and it's hard (it's meant to be hard). The last 2 reps on the final set should be agony. Do this for 3 weeks also, and I GUARANTEE your bench will go up.

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Just bench more, I don't think you're anywhere near needing to work on weak points yet (pin press, etc) - you just need to bench more frequently.

e: OP hasn't logged in since September. Probably won't see this.

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