What to Do If You Get Stuck on Bench Press
Getting stuck on the bench press can be a frustrating experience for many lifters. Whether it’s due to a lack of strength, poor form, or simply hitting a plateau, finding a way to overcome this obstacle is crucial for continued progress. In this article, we’ll discuss several strategies to help you break through your bench press plateau and get back on track to building strength and muscle.
1. Analyze Your Technique
Before attempting to increase the weight on the bar, it’s essential to ensure that your technique is sound. A common reason for getting stuck on the bench press is poor form. Pay close attention to the following aspects:
– Foot Position: Your feet should be flat on the ground, hip-width apart, and securely planted to provide a stable foundation.
– Hand Position: Your hands should be shoulder-width apart, with your elbows slightly flared out to the sides.
– Back Position: Your back should be arched, with your shoulders retracted and your chest up.
– Arm Position: Your arms should be perpendicular to the floor at the bottom of the movement.
2. Seek Professional Guidance
If you’re unsure about your technique, consider seeking the help of a professional coach or trainer. They can provide personalized feedback and help you correct any mistakes you may be making. Additionally, they can offer tailored programming to help you progress and avoid plateaus.
3. Focus on the Push-Up
Strengthening your upper body’s push-up strength can have a significant impact on your bench press performance. Incorporate push-ups into your workout routine, focusing on form and gradually increasing the number of repetitions and sets. This will help build the necessary strength and stability in your chest, shoulders, and triceps.
4. Implement Assistance Exercises
Incorporate assistance exercises into your workout routine to target specific muscle groups and improve your bench press. Some effective assistance exercises include:
– Close-Grip Bench Press: This variation targets the triceps and can help improve your overall pressing strength.
– Overhead Press: This exercise strengthens the shoulders and can improve your overall pressing power.
– Tricep Dips: Tricep dips are an excellent way to target the triceps, which play a crucial role in the bench press.
5. Increase the Weight Gradually
Once you’ve addressed your technique and improved your strength through assistance exercises and push-ups, it’s time to gradually increase the weight on the bar. Aim to add weight to the bar in small increments, such as 2.5 or 5 pounds, to ensure you’re consistently challenging yourself without risking injury.
6. Rest and Recovery
Lastly, don’t forget to prioritize rest and recovery. Overtraining can lead to decreased performance and increased risk of injury. Make sure you’re getting enough sleep, consuming a balanced diet, and incorporating active recovery days into your workout routine.
By following these strategies, you’ll be well on your way to overcoming your bench press plateau and making significant progress in your lifting journey. Remember to stay patient, persistent, and focused on your technique and form. With dedication and hard work, you’ll break through your sticking point and continue to build strength and muscle.
