/fit/, how do i make progress on benchpress?
ive plateaued 1pl8 for 8 reps on bench for the past 2 months. im 196 cm (6'5") and 84kg (185 lb), rn about 14% bf. i think the first problem is that i dont eat enough (shoot for 200g protein every day, i usually get at least 150). i think the second problem is my arms are pretty long, so could i counterract this by adjusting form? fitbros with long arms, how do i get better at bench?
please help me not suck at benchpress
/fit/, how do i make progress on benchpress?
Just lift heavier, add weight anon. Don't complicate it.
Try doing 65kg. Who cares if it's less reps, strength develops through CNS. You need to stress your muscle with enough weight to create new neurons to contract your muscles.
> im 196 cm (6'5") and 84kg (185 lb)
Holy shit eat more.
For what reason do you want to be good at bench press? If you're 6'5 none of your big four lifts will ever look good compared to manlet numbers. Better off training for hypertrophy
what sorts of exercises would be better for chest?
good advice, thanks will try adding 5kg today
>eating 2 ham egg sandwiches as i read this
the rabbi that owns my gym has suppressed my gains by having the bench setups static and unmovable
unironically i wish
Flat dumbbell press gives you a much deeper range of motion as there's no barbell hitting your chest to cut the range short. Any incline variation, my favorite is smith machine press as you can focus entirely on your mind muscle connection. And last make sure you include some kind of fly, alternate between high-to-low and low-to-high. Those 3 should be a great profile for hypertrophy as long as you work close to failure
>what sorts of exercises would be better for chest?
I bench then do weighted dips, then machine flies, then tripcep extensions. On bench I 5x5, but on everything else I 3x10. I do this twice a week. What do you do?
start with bench press, then cable pullovers/crossovers, incline bench, dips, and pec deck
i i’ll give that a try, i’m also finding finding progress with db presses today
eating more is main issue i figure. but i love dips and i might try going down in weight on bench while hitting 12 reps, and supplementing with dub press
thanks for this solid advice friend.
i do get good calories from fats and carbs, especially dairy which carries my diet. i just prioritize protein above all else.
i also like the advice about mixing up sets, so i might just take a break from benching and develop my chest with other exercises especially dips and cable flys
Cut off some of your arms maybe
As a tall guy, something that really helped mine progress past that stage is to scoot up the bench a bit. Getting a different, if unconventional, leverage helped a lot. Ive reached 2 plate and from here on im going to focus on hypertrophy. Wish id have done that all along
Build up your triceps separately and take your grip slightly in. What kind of routine are you doing if it's 1x8? Are you going for 3x10 or something? Those last two reps are likely conditioning, so you can either do cardio or rest more.
I have a 6'3" wingspan. Wider than shoulder width grip and inflating your torso with air helps a lot. Also
>i think the first problem is that i dont eat enough (shoot for 200g protein every day, i usually get at least 150)
You're focusing on one macro when there's 3 to consider if you're not eating enough. Getting your surplus from only protein is a fools errand. Load up on easily digestible fats and carbs like from dairy, white rice, OJ, and fatty red meat if you have issues eating enough. Nuts and avocado are also a solid option to get in more calories
>additional exercises and methods
There is no better bench press accessory combo than dips and rope pushdowns. Those 2 lifts directly carry over to bench better than anything outside of a bench variation. You should also mix up your sets and reps. Every few months change it up to continuously get more results. As you get better and better the time needed shortens until it changes every few weeks. Learned about that from a high level competitive strongman. Best of luck skellybro
Widen your grip and increase your bench arch. Try and limit the ROM as much as possible. If you're 6'5 with proportionally long arms you'll always be fucked leverage-wise on the bench press so do what you can to make it easier if you're chasing numbers.
I am 6'2 but my reach is only around 6'0 so benching is really easy for me, you will struggle more though. Also train bench 2-3 times per week with moderate weight increasing slowly over weeks. Finally, don't neglect accessory movements to fix weak points: pause bench, shoulder press, chest dips, etc. Just be patient. Don't max out too often and don't be a retard and injure yourself.
Those look like 25 pound plates to me.
No. Those are green. These pl8s are red like the 55 lb plates
Narrow grip, no arch, benching 485 without a spotter.
What kind of cycle do y'all think Ms. Frizzle is on?
head up too, imagine the neck strain
>40 lbs + 55x8 = 480 lbs
How does she have such a high bench? I KNEEL
Try adding 1 kg plates to your lift and do 8 reps and do your sets with that. Then add 1 more kg next time. And so on. If you're not making big jumps, try small steps.
I'm 6'3'', similar weight, big wingspan too. I also struggled at 1 plate but I got over it, now working towards 2 plates
>Eat way more. Eat quality so you don't get fat and dumb, don't focus too much on protein. Eat good carbs and fats
In my case the problem was that lower weight felt hella easy but the target 1plate felt impossible and I started failing the last reps on a 5x5, so
>Lift more, either benching for higher reps at lower weight, or adding accessory lifts that target the same muscles
In my case dips were fundamental to improve chest and shoulders, while still working triceps
Start by gaining 50 lbs
>gain 50 lbs to raise DL by 10 lbs
Shit advice rippetoe.
Nothing you do at your current bodyweight will make you look good or be strong
this is the lanklet that calls everyone dyel