I am stuck on bench, i can do 185 for 5 reps, 205 for 2 reps but i can't do 225 ever not once, it has been my enemy for quite a while and i want to get past it any suggestions ?
Right now i warm up with 135 for 10 reps and do 185 5x5, some days i will just do one set of 185 then 195 then 205 and then i get stuck
Try and hit PBs on different weights, so you don't get stale and hung up on plateaus. Then go back and try to break your typical benchmarks.
switch to dumbs for a while. i got a lot stronger by making the switch.
Thanks , I have been working my deads and squats lately and my numbers have improved greatly i am happy with those improvements, but my stupid chest sucks, lol
Instead of doing five sets with 185, perform two sets with 190. As long as you are successful, increase the weight five pounds every workout. Eventually you will plateau again, but at least you will have increased your 1RM.
You can increase the weight in smaller increments. But, imo, more important than absolute poundage is working on form. Making sure you groove in the path of the lift, keep your back on the bench, not too much arching, which turns it into a decline press.
In addition, you want to put your 'mind' into the working muscle - feel it contracting and think about it growing. Don't be too concerned about the absolute poundages and they will come.
HTH
Thanks for all the advice, I am definitely working on bulking up that is the one reason i am really concentrating on Deads and squats, There is a lot of solid advice here and i will try it and see what works for me