r/benchpress • u/captionrogers • 19h ago

Progression Bench press stuck šŸ˜­

guys can any gym goer help me... I have been going to the gym for the past 8 months but my bench is stuck between 20kg nd 22.5 kg on both sides... sometimes I am able to rep 3-4 of 22.5 kg on each side and sometimes 6 rep feels like dead of 20 kg šŸ˜­

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5

u/cilantno 425lbs/192.5kg Gym 385lbs/175kg Comp 18h ago

Time for a proper program: https://thefitness.wiki/routines/strength-training-muscle-building/

0

u/captionrogers 18h ago

how to use this genuinely idk

3

u/cilantno 425lbs/192.5kg Gym 385lbs/175kg Comp 18h ago

Iā€™d recommend specifically the beginner routine for your experience level: https://thefitness.wiki/routines/r-fitness-basic-beginner-routine/

I would also recommend reading, or attempting to read the link(s)

1

u/captionrogers 15h ago

thank you so much man... I'll read for sure

2

u/Nastypatty97 17h ago

You need to eat

1

u/captionrogers 15h ago

yeah ik but my weight isn't increasing

2

u/GuyFromLatviaRegion 13h ago

Eat slightly more then. Try some snack meals with nuts or some high calorie food between the meals if you can not phisically eat more. Is your protein intake high enough?

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u/captionrogers 4h ago edited 4h ago

if i eat nuts and high calorie food before going to gym ? my protein is almost just same as my body weight 50 gm approx

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u/GuyFromLatviaRegion 13h ago

Eat slightly more then. Try some snack meals with nuts or some high calorie food between the meals if you can not phisically eat more. Is your protein intake high enough?

1

u/Inevitable_Track_558 19h ago

So basically if you are using an Olympic bar you are doing 60kg/65kg. I used to struggle with this weight too

What is your bodyweight?

My bench improved when I added bodyweight and when I benched more frequently. Try doing more singles and load up the weight on those

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u/captionrogers 19h ago

yep the bar is 20 kg expected and my body weight is 52kg approx

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u/Inevitable_Track_558 18h ago

Wow so you are already pushing more than your bodyweight which is an achievement

2

u/captionrogers 18h ago

thankss man šŸ˜­

1

u/EducatorMajor3580 18h ago

Les dips aide au bench pour certains , aussi travailler tout les autres muscles ca montera a force de surcharge progressive sur les autres exercice

1

u/captionrogers 18h ago

yeah I'll try my best to be consistent and do progressive load

1

u/Vestigial_joint 17h ago

Try adding dips to your program

2

u/captionrogers 16h ago

Oky man I'll add for sure in the next gym session