Bench Press: Limiting Factors?

[BeaverDan]

You said you've been doing 5/3/1 for a while, have you thought about switching it up? My bench went up the most doing a 5x5, 4 day, upper/lower split.... Hitting it twice a week made my bench jump a lot.

[O_RYAN_007]

Everyone here is giving sound advice. I love floor presses for triceps strength, and I'm with Sorrow here... Don't train chest twice a week. Have a day for legs, a day for chest or Upper, your choice. I also responded really well to adding bands to my DE Upper training. It strengthened my tris, chest, and shoulders. Over the past year, I've increased my bench from 275-365 by bringing my triceps up, my core, and driving from my legs. So you think you can bench from Dave tate really helped me, along with many others on this forum and Primordial.

[JM1000]

For a bigger bench, I would hit it 2x a week. Other than that, i like to get on a thiner bench... Helps scapula movement during the exercise. Have you watched a powerlifting tutorial om how to bench? There is alot to learn from powerlifting technique.. I don't have the biggest bench but have improved lately. Good luck!

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Oh and bands of course! Even better! Chains if your gym has some!

[Grape Ape]

Keep in mind I am focused more on my numbers right now, and the heavier weight has def added some needed size prior to this fall I only worked in the 8-12 range.

@Weekend: Again, I'm mostly focused on numbers right now rather than chest size. As for the small chest routine; I was on a 2 day split and pressed for time, due to some serious personal issues. I do agree that I would need much more work/volume and it will be coming. For now, focus on the routine I have up now. There's incline DBs in there and W/G=wide grip.

@Sorrow: Ring finger on the second set of rings would be my wide grip. And I'd sy the bar is slow off my chest. Lockout seems pretty good. As for my buddy; dude is the strongest Natty I know, so I always turn to him when it comes.to form. He comes to me for diet. With the dips they are more chest dips with me on an angle. I have some heavy tricep work too.

I'll post my full routine in a little. Keep in mind I just started this.

[O_RYAN_007]

Keep in mind I am focused more on my numbers right now, and the heavier weight has def added some needed size prior to this fall I only worked in the 8-12 range.

@Weekend: Again, I'm mostly focused on numbers right now rather than chest size. As for the small chest routine; I was on a 2 day split and pressed for time, due to some serious personal issues. I do agree that I would need much more work/volume and it will be coming. For now, focus on the routine I have up now. There's incline DBs in there and W/G=wide grip.

@Sorrow: Ring finger on the second set of rings would be my wide grip. And I'd sy the bar is slow off my chest. Lockout seems pretty good. As for my buddy; dude is the strongest Natty I know, so I always turn to him when it comes.to form. He comes to me for diet. With the dips they are more chest dips with me on an angle. I have some heavy tricep work too.

I'll post my full routine in a little. Keep in mind I just started this.

How long ago?

[Grape Ape]

Monday: Legs+Chest

Back squat: 6, 1, 6
Box squat: 3, 3, 3
Leg press: 3, 3, 3
Leg extension: 1 rest/pause set starting @8 reps
Leg Curls: 1rest/pause set starting @8 reps

W/G Flat BB Bench: 6, 1, 6
Incline DB Bench: 3, 3, 3 +30 second fascia stretches
Weighted dips: 3, 3, 3
Pec Deck: 1 rest/pause set starting with 8 reps

Wednesday: Arms+Abs

Barbell Curl: 5, 5, 5
DB Pinwheel Curls: 5, 5, 5
Reverse Drag Curl: 5, 5, 5

Seated DB Pullover: 5, 5, 5
Extra C/G Bench: 5, 5, 5
Tricep pushdown: 5, 5, 5

Friday: Back+Shoulders

Deadlift: 6, 1, 6
1 Arm DB Row: 3, 3, 3 + 30second Fascia Stretch
Weighted pull ups: 3, 3, 3
Inverted Row: 1 Rest/Pause set starting @8 reps

Standing Military Press: 6, 1, 6
Hang Clean: 3, 3, 3
Arnold Press: 3, 3, 3
Lateral Raises: 1 Rest Pause set starting @8 reps

I left out abs, trap and calf work as I think they are irrelevant to what we are doing here, but can post them if need be.

If anyone wants the 2 day split posted I can do that too

[Grape Ape]

@O_Ryan: Today marked the start of week 3, but more or less I've been working out the bugs. May throw the fascia stretching on all body parts. Next

[Dcabedo]

If you just started, I'd say stick with it a little longer then really assess from there.

[Grape Ape]

If you just started, I'd say stick with it a little longer then really assess from there.

Of course. I'm very happy with how everything has been progressing, except my stalled bench. Figured the guys here would be able to help out. Maybe move some things around or replace them with others, etc...

[Rodja]

In all of this discussion, there has yet to be a mention of technique or a video looking for criticism of your technique. More often than not, the technique itself is going to be the limiting factor. Another factor is that you're training your chest and not your bench (they're not the same).