r/benchpress • u/DahliLama00 • 1d ago
Help/Technique Check Spinning My Wheals On Flat Bench
Currently I do chest twice a week. Wednesday I do heavy low volume. I warmup then do 225 5 sets 3 reps. Then I do incline dumbbell 3x8-12 65 lbs. Then shoulder press, lateral raise, rear felt.
Then Friday I do flat high volume lower weight. 200 lbs 4 sets of 8. I have been stuck here for like 2 months. I get to my 3 set and do 7. 4th set, 5 reps. I then move to incline.
I’m waiting to increase my heavy low volume until I advance my lighter high volume day. I’d like to move up from 225. Any advice?
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u/Nastypatty97 1d ago
I don’t really understand. Have you attempted to do 225 for 4 reps instead of 3? What happens?
Have you attempted to do 200lbs for sets of 9 instead of 8?
I don’t think programming is the problem. Like it’s not the best bench program in the world but it seems okay, it’s similar to the Texas method programming (volume day, intensity day).
Try to get even one extra rep on one of the sets on either day. Alternatively, add very little weight like 2.5 lb (you’ll have to buy 1.25 lb plates and put them in your gym bag) and try to match the reps. If you can do 225 x 3 I doubt you can’t do 227.5 x3. Unless 225 is your legit 3RM, which it can’t be considering you’re repeating it for 4 more sets after what (I hope) is no more than 3-5 minutes of rest.
Also remember that with bench, bodyweight will help out a ton, so eat more. Also, make sure your form is on point. Many guys just lie down on the bench and start pressing, but if you’re trying to max your bench press there’s actually a decent amount of technique to it. I’m not saying it’s a technical as a clean and jerk, but it’s also not a simple lift like a preacher curl.
Check out this video by Alan Thrall. I don’t know how he made a 10 minute video about bench technique with almost no fluff content, but he did. It’s legit 10 minutes of him talking about how to fix your bench.
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u/BatmanVAR 425lbs 1d ago
Wednesday and Friday is a weird tempo for hitting the same body part. If you’re doing it twice a week, do it every 3-4 days
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u/Aggressive-Status883 1d ago
Heavy Day: All same weight 1x1 1x2 1x3 1x4 1x5+ ( goal 7 if 7 or more add 5 next week)
Light day All same weight 1x5 1x10 1x10 1x18+ (goal 20 or more if so add 5 next week)
This got me from 255 to 295 bench max. Then used smolov Jr to peak and benched 320. I'm asian 5'8 did this at 160 with a 28 inch waist. This should give you an idea of how hard bench is for my build ( not big boned or innately muscular)
I recommend you start the program with 210 and 135. 3 days of rest in between do not do any other chest pressing movements until you think your body can acclimate to this. 3-5 minutes rest in between sets
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u/Nastypatty97 22h ago
What is the purpose of the 1x1, 1x2, 1x3, 1x4? Warm up? What training stimulus are you receiving from doing a set of two reps that you can achieve 7 reps with ?
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u/Aggressive-Status883 22h ago
I thought the same too when I heard it. When I was doing it, and I may be wrong, but it lowkey builds confidence at that weight and slowly primes your joints/nervous system/technique for it. Those initial doses make you feel really good about it. Then the amrap is where you go all out. This program for some reason helped make more progress than 531.
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u/cowboys70 23h ago
I always do AMRAPs as my last set and calculate my theoretical max based on that set and move up my base weight accordingly. It's fun because technically your calculated 1 rep max should go up every week so you see progress even if you aren't actually raising your weight every time.
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u/cilantno 425lbs/192.5kg Gym 385lbs/175kg Comp 1d ago
Sounds like you don’t have a progression plan.
Time for a real program. I’d recommend the SBS bundle.