Many lifters plateau in the bench press. This is because a relatively small muscle mass is pushing a large amount of weight. To make steady gains in this exercise you have to train smart. The following are some effective strategies that you can utilize to keep your bench steadily progressing.
Accept the fact that increases on the barbell must now be small but consistent. Remember that by adding just one pound to the bar every second week will still mean a 12-pound gain over 6 months.
Almost always keep the barbell bench press first in your workout. That way you will always attack this exercise with peak energy and concentration.
New strength increases mean more muscle mass. Strength is not built by lifting light weights for a high number of reps. So don’t be afraid to use low rep’ ranges (2 to 4 reps max). This approach ensures maximum overload and new strength gains.
The bench press is 30% triceps strength. So make it a personal goal to become stronger in this muscle group. A 10 pound increase in your close grip bench press will ensure new found triceps strength in the traditional bench press.
You’re only as strong as your weakest limb. Eliminate the problem of a “weaker limb” by using dumbbells often in your incline, decline and shoulder press work. Dumbbells force the weaker limb to “catch up” in strength.
