Not Making ANY Bench Press Gains

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Sem

Sem

Sem

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Hi
me and my mate have been stuck on the same weight on the bench press for 3 months and no matter what we just cant seem to add weight on

now the odd thing is we are making really big gains on the other chest exercises
my DB press is around 40% higher than my BB bench and that is improving all the time. Im looking to add an extra 5kg per DB every 2 weeks

anyone have any idea why our DB press is so strong but our BB is so weak
since we both have the same problem im guessing it could be the routine

We hit our chest 2 days a week and also work triceps and shoulders the same day. Chest is always first part we work on so tired triceps and shoulders don't affect it

our routine for chest is

Chest Day 1
Dips
3x10 Incline BB press (not improving)
2x10 Flat BB press (not improving)
2x10 Hammerstrength Decline Press ("ok" gains)
3x10 Machine Flyes (awesome gains adding 10kg each week)
Cable Flyes/Crossovers (occasionally done depends how tired the chest is)

Chest Day 2
Dips
3x10 Incline DB Press (great gains adding 10kg every 2 weeks)
3x10 Flat DB Press( same as above)
2x10 Hammerstregth Decline Press ("ok" gains)
3x10 Machine Flyes
Cable Flyes/Crossovers (occasionally done depends how tired the chest is)



Thanks
 
Give your chest a rest for a week or so. Often when I stop working out for about a week I come back stronger and with more energy.

Personally, I dont hit a muscle group more than once per week.
 
Could be a mix of things maybe.
First off try building your shoulders and tri's.
Then to increase weight to your bench, do your sets and then on the last set add the weight and do 1 rep (fully supported by your mate just incase)

Should be able to eventually increase the amount of reps you perform

I would also relax the amount you hit the chest - one good session a wk should be enough
 
If you want to increase your BB benchpress then i'd advise to do that excersise first in your routine. Doing dips and inclines first on your chest day will surely sap your strength.

After warm up try 5 sets of BB benchpress, increasing weight each set.
 
Sem said:
Chest Day 1
Dips
3x10 Incline BB press (not improving)
2x10 Flat BB press (not improving)
2x10 Hammerstrength Decline Press ("ok" gains)
3x10 Machine Flyes (awesome gains adding 10kg each week)
Cable Flyes/Crossovers (occasionally done depends how tired the chest is)

Chest Day 2
Dips
3x10 Incline DB Press (great gains adding 10kg every 2 weeks)
3x10 Flat DB Press( same as above)
2x10 Hammerstregth Decline Press ("ok" gains)
3x10 Machine Flyes
Cable Flyes/Crossovers (occasionally done depends how tired the chest is)
Click to expand...
You aren't gaining because you're training like Ronnie Coleman on a barrell load of steroids. :D Too much fluff!

Take at least a week off, it's very important you listen to this. You're almost certainly over-trained so give your poor body a break and stay out of the gym!

Chest Day 1
Incline DB Press
Weighted Dips

Chest Day 2
Bench Press
Flyes - drop these once you get to 5 reps

When you return, start with a weight you can perform 15 reps with in each exercise and do 2 sets of each, go light as you will be suprised how difficult 15 reps are! 90 seconds rest between sets max!

Once you hit your 15 rep max, drop the reps to 10 and up the sets to 3 so instead of 2x15 you're now doing 3x10. Keep slowly increasing the weight each week until you can only just hit 10 reps.

Then drop the reps to 5 and do 5 sets of each. Also drop the flyes completely!! Keep increasing the weights until you hit your 5 rep max. Then have a week for going for your maximum lifts, really go for it and maybe even see what your 1 rep max is but be carefull and keep form perfect.

Always having 90 secs rest between sets until you get to your 5 rep max lifts and then allow yourself 2 mins rest, maybe a little more if you need it. On the last week take as much rest as you need to fully recover between sets.

Then take 10 days off and start again. If you're eating and sleeping well I guarantee you'll make some good gains with your bench :) Do not be tempted to add even 1 single extra exercise, what I've put there is pretty much the maximum. I only do 1 chest exercise per workout!

I'd advise you to be eating lots of calories. I find when cutting calories the first exercise to suffer is my bench press. So especially when you hit the 5 rep range make sure you're eating plenty, this is the secret to a bigger bench ;)
 
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