Terrible Bench Press Plateau

I've been weightlifting seriously for about 5 years, i train 5-6 times a week, switching between compound and isolation exercises, etc. I tend to respond well to training and at 5'10 weigh around 190lb of good solid and lean muscle. However, my chest is bloody awful! Lol! I'm barrel chested and for as long as i can recall i've NEVER been able to push past 70kgs (154lbs) for 8 reps. This is appalling in my opinion, considering how all my other exercises are proportionally much heavier and stronger. Can anyone give me tips on breaking past this, or am i just genetically screwed and limited to 70kg? (not something i'm prepared to accept!) So far i've tried pyramid sets, alternating between barbell bench and dumbbell bench, starting my chest workout with bench, finishing my workout with bench, etc. Nothing i've tried so far is helping. If anyone can offer tips (i know there's no easy quick solutions) that will help me increase my bench, i would be very grateful. (my bench goal would be 100kg for 6-8 reps)

Thanks!

Ian

 

Terrible Bench Press Plateau

Have a google for smolov jr bench routine. Have heard a lot of people have success with this. I personally am not suited to flat bench as I got dodgy shoulders.

 

Terrible Bench Press Plateau

try a 10x8x6x4x2x1 pyramid...do it at least twice a week and i bet your bench goes through the roof.

 

Terrible Bench Press Plateau

Drop bench altogether. Do dips and flyes only. Do dips as your main exercise for as long as it takes until you can do 10 reps with 20kg added. Then go back and see what you can bench.

 

Terrible Bench Press Plateau

Sadly i can already do that and it didn't help. If i do dips between benches i can have 70kg on my lap for 30 reps. My tri's are very strong, my shoulders too but my chest just lets the team down

 

Terrible Bench Press Plateau

how many sets and reps do you do? How old ru

 

Terrible Bench Press Plateau

How far do you bring the bar from your chest when you press? Do you go close to lock out? Are your arms quite long?

 

Terrible Bench Press Plateau

Not between benches. Like this...

 

Terrible Bench Press Plateau

Have you tried upping your benching frequency? Like 3 times a week, at different rep ranges.

E.g.
Monday: 3x10 reps
Wednesday: 4x6 reps
Friday: 5x3 reps

Mix it up and give it a try. You dont get good at something unless you practice it imo.

 

Terrible Bench Press Plateau

If this is the case have you tried tucking your elbows in and holding bar slightly narrower