need some help on Bench Press

[Jay9413]

Hi, I'm new to this forum. I hopping that I can get some advice for increasing my bench press. I'm 15 years old, weight 155lb, now I'm stuck with my 170lb bench press for 6 weeks and it doesnt seem to get any better. If I add 10lb to my bench press, I wont be able to finish my 3 sets of 12 reps. I'd also heard that overtraining might be a cause, but i dont think I'am overtraining. I got to the gym only twice a day (monday & Thursday) with enough rest between each work outs. My workout partner had been steadily increasing both strenght and solid mass, and it seems like i'm the only one who stuck with the same weights. I am hoping for some useful advices for me to increase my bench press. Thank you!

[swanso5]

The best way is to do very small wt increases when increasing it. 10pds is probably too much of a jump so i'd go with 2.5 - 5pd increase so no plateaus arrive. Every 4th workout yopu cpuld do a light session with 15 - 20 reps with light wt so your chest still gets worked but not with constant high intensity. These days you should keep 2 - 3 reps in the tank on all sets. Maybe evn a more variety of presses (decline, incline, dumbell etc) would be beneficial to overload new fibres and a different recruitment pattern. I'm not dure hoe long you've been lifting but maybe even lower reps (8 - 10) might be an option. As for overtraining without knowing how much volume for other muscles you use is hard to detirmine but if doing heavy benches to failure twice a week then you are probably are. Inadequate nutrition could also be a reason why as young trainers often don't have very good diets. If you have access to equipment everyday then try "greasing the groove" where you start at 70% of your 1 rep max and do 1 - 2 sets of 8 - 12 (depending on rep goal) everyday increasing the wt with minute weight increases everyday with washers etc. This tricks the nervous system with the small increases as it doesn't fully register that the wt has been increased and it will work. Last but not least, don't try and lift the same as your friends. If he's naturally bigger and stronger than you won't be able to lift the same until you are the same size. You probably have different muscle fibre make ups as well so you all should train the way that works best for "YOU".

[Jay9413]

Maybe i'll try not to get a big leap, from now on i'll take small steps toward increasig my bench presses. But I wonder if I should try doin Tricep Dumbbell Extensions, will it help toward my ability to do heavier bench-press? Because bench-press mainly works on triceps and chest. Anyways, thanks alot for ur advice!

[swanso5]

try doing Lockouts in a power rack where you set the pins so only move the wt about 4 - 6 inches to lockout usung as much wt as you can working up to a 2 - 3 rep max. Maybe also try taking 1 - 2 weeks off all benching and then re test, you'll be surprised how much stronger you are.

[Jay9413]

I dont think i can find a Power rack in the gym for me to do lockouts. As alternative can i use the smith machine?

[swanso5]

that should be alright but make sure you have a spotter as you have to turn the bar to get on and off hooks.

[Bulwark]

Numero uno, your reps aren't going to get you that much stronger. 12 reps will help you get bigger, but for strength you need to up the weight and lower your reps. Then when your strength goes up, you can go back to size.

Find your 1 Rep Max and do 3-4 sets of 4-6 reps at 85-90% of 1RM. Your strength will surely go up. Enjoy!