[musclegainer16]

i have been working out for about 3 years and i am stuck at a 280 lb bench. i need to know if someone out there knows how i can make that 280 bench into a 310 bench in 2-3 months please help me! ! ! !

[kenney]

switch up your routine. train different bodyparts together, try a different training technique, incorporate more powerlifting into your routine.

whats your routine look like?

[Stingray]

Does anyone here use chains on the bench press? I use them every few weeks to give me a different feel. Gives a real good pump and my max has gone up since using them. The key is to keep your chest guessing.

[tyler315]

you need to do heavy sets of no more then five reps. all power reps, but you need to have a spoter to help you with your last reps that you barly get, make sure you have a good spoter that barly helps you so you get all the benefit . thats what is going to shock your muscle and break your platoe. your 17 and you already hit a platoe ?

[little rambo]

Well earlier this year I was stuck at 315 for a good while. I started doing 5x5 in 2 seperate chest day exercises, for example on chest day week 1 I would do 5x5 on flat bench then use DB incline where as the following week for chest I would do 5x5 on incline and do DB flat bench. Since doing the 5x5 and switching up my workouts I've gotten my bench up to 340 and am currently going for 350 here in a couple weeks. So best of luck!!

[tyler315]

hey stingray where did you get your chains

[Stingray]

The chains are in my gym. They just clamp on the ends of the barbell and hang to the floor. Most people use them on the squat. I think they weigh about 40 lbs each. the idea is that the lower the bar goes to the floor, the weight will decrease, and as you press the weight it increases.

Good job on the 340 little rambo! Im almost there.

[chrispghmuscle]

You can use chains or industrial rubber bands also..

[Stingray]

Would the bands be attached to the ceiling?

[tyler315]

i think to the bar and the other end is attached to a weight on the ground

[chrispghmuscle]

Originally Posted by Stingray

Would the bands be attached to the ceiling?

Umm no not the ones i have seen, they loop under the base of the bench ( where the spotter would stand ) and back up to the bar.. Giving you added resistants throught the entire movement

[Stingray]

I see. I need to try that.

[shanetrain1973]

Sometimes it isn't because you have a weak chest, it is your other bodyparts holding you back. Try to focus on your tris and front delts, and even your back and this may help you get over the hump.