Beating a bench press plateau!

Today we're going to look at bench press plateau. This is where you get to that stange in your bench press routine that you cant seem to be able to bench any more weight or gain any strength. A bench press plateau will happen to every experiences bench presser at some stage in their workout.

In this article we'll look at what causes a bench press plateau and how we you can beat a bench press plateau. Beating a bench press plateau can be done using bench press techniques learned from professional benchers. OK, let's start by looking at what causes a bench press plateau...

Causes of a bench press plateau

There are a few reasons why you might hit a bench press plateau. You will tend to get a bench press plateau when your muscles are getting "used" to your bench press routine. This is because you are doing the same routine for months. Another reason for a bench press plateau could be overtraining your muscles. If you don't give your muecle time to repair, you will hit a bench press plateau. And finally your diet could be responsible for your bench press plateau. If you're not eating enough good food to grow muscle, you will not increase your bench.

Beating of a bench press plateau

OK, now let's look at how you can beat your bench press plateau! We have some good tips for helping you beat you bench press plateau...

Change your routine
To beat the bench press plateau you may need to shock your muscle into growth! Change your bench press workout to a different day of the week and swap the barbell for dumbells for example, mix it up!

Hit your triceps
Most people underestimate the role of the triceps in the bench press, and they could be the reason for your bench press plateau. Do heavy sets of close grib bench press, dips and tricep extensions.

Change your diet
Not getting enough carbs and protein for your muscles to grow will make you hit a bench press plateau. Eat as much carbs and protein as possible, eat straight after your bench press workouts and eat before you go to bed. If you don't have the time, take protein and carb supplements.

Bench press first
If you train any other muscles on the same day as your bench press, do them after your bench routine. The bench press is a compound movement, it should always come first in your bench press workouts.

Train smart, don't overtrain
Train smarter, not harder to beat your bench press plateau! Only train your bench press a maximum of twice a week, and have at least 3 days between workouts. Never start your bench press routine if your cheat muscles are sore from the last workout.