Stronglifts – Why is my bench press/row progress lagging behind?

Asked by: Jim Self

Why does my bench progress so slow?

Chances are you’re loose in your set up and getting tighter can make all the difference to your bench press taking off again. Getting “tight” for the bench press serves to provide a stable base of support from which we push weight.

How do I keep my bench press progressing?

1. Have a Spotter. Having a spotter can make a big difference in what your potential could be on a heavy bench press. …
2. Engage the Right Muscles. …
3. Use your Legs. …
4. 5-10 lbs or more every Bench Press Session. …
5. Lower the Reps and Increase the Weight. …
6. Longer Rest Periods. …
7. Vary Your Chest Exercises.

Why is my bench press stagnant?

If you have gaps in your training where you’re cutting your workouts short or missing workouts, and these instances are happening frequently, then this can why you have a bench press plateau. The key to any training program is being consistent over a long period of time.

How do I stop my bench plateau?

Use these three strategies to break your own bench press plateau:

1. BENCH HEAVY TWICE A WEEK. Squatting or deadlifting heavy more than once a week is rarely advisable since they target similar muscle groups and provide similar stress to the back, hips and shoulders. …
2. USE THE REST-PAUSE METHOD. …
3. PUSH THE OVERHEAD PRESS.




Why is my bench staying the same?


You're getting enough sleep you're managing stress you're allowing adequate time for recovery. And if that's still not doing the job you probably need to switch programs.


Why can’t I increase my bench press?

If your muscles are inflexible and get locked up, it will limit your bench. The two areas that hold most people back are the back and hips. If you want to increase your bench max, not only should you add thickness to your back, you also need to stretch your lats.

How quickly should bench press progress?

If you’ve experienced steady gains of 10 or more pounds per month the first few months of benching on a regular basis, you’re bound to hit a wall by the third or fourth month. It’s quite common. The muscles involved when you bench press, including the pectorals and triceps, eventually adapt to the bench press movement.

Is 20 kg bench press good?

What is a good Bench Press? Male beginners should aim to lift 46 kg (1RM) which is still impressive compared to the general population. Barbell weights include the weight of the bar, normally 20 kg / 44 lb.

What is the fastest way to increase your bench press?

The Fastest Way to Increase Your Bench Press

1. Warm up with 5-10 reps, using 40-60% of your estimated 1RM.
2. 1 minute rest.
3. 3-5 reps, using 60-80% of your estimated 1RM.
4. 3-5 minute rest.
5. Try to reach your 1RM using anywhere from 3-5 attempts. 5 minutes rest should separate each 1RM attempt.




How long do bench plateaus last?

You’re experiencing one of the dreaded plateaus and they’re perfectly normal. Sometimes they last days, and sometimes weeks, but in bodybuilding, some plateaus have been known to last years.

How do you break a lifting plateau?

7 Strategies for Breaking Through a Strength Plateau

1. Modify your reps. …
2. Change up the tempo. …
3. Experiment with different exercises. …
4. Do more soft tissue work. …
5. Experiment with variable resistance. …
6. Try partial ranges of motion. …
7. Eat more. …
8. Take some time off.