My bench press sucks

[I1235]

Hi everyone, first time posting here based on a friend's recommendation.

I'm having a really hard time improving my bench press numbers. A bit about myself: I'm 31, training seriously since I'm about 21, and I weigh 85-88kg.
My best lifts are Squat 200kg, DL 250kg, SGDL 230kg, paused bench 115kg

In the last 6 months of my training, I used emerging strategies - 6 weeks block + 2 weeks pivot
More recently (last 3 weeks), I've tried the "Montana Method: 3-week general strength" program but my bench didn't improve.

From your experience, what else can I do to improve my bench numbers?

[OverheadDeadlifts]

What’s your triceps training like? Anytime I can make the numbers on my triceps assistance go up, my bench follows. Pick something that you can go heavy on that takes the elbow through full flexion/extension. Overhead extensions are my favourite, straight bar is best but ez curl or Swiss bar are easier on the wrists/elbows. Whatever you pick, treat it like a main lift and try and push for PRs rather than just getting a pump.

Other than that, shitloads of volume in the 65-80% range, switch grips every now and again (medium grip stalled? Do a few weeks of wide grip etc) and if you’re pausing your bench then try some longer pause stuff. If you try 5 second pause bench and it completely sucks, it’ll improve quickly and carry over to your shorter pauses.

[Hanley]

I've tried the "Montana Method: 3-week general strength" program but my bench didn't improve.

Do you happen to have a log? I'd be curious to see the session volumes you were using.

Also...would you classify yourself as "fatigue resistant" (history of good performance at endurance work, high rep counts at a given intensity [like 70% 1rm might be 18RM]). I ask because folks who very fatigue resistant sometimes have a not so great response to my templates...you might need high fatigue sets.

[I1235]

What’s your triceps training like? Anytime I can make the numbers on my triceps assistance go up, my bench follows. Pick something that you can go heavy on that takes the elbow through full flexion/extension. Overhead extensions are my favourite, straight bar is best but ez curl or Swiss bar are easier on the wrists/elbows. Whatever you pick, treat it like a main lift and try and push for PRs rather than just getting a pump.

Other than that, shitloads of volume in the 65-80% range, switch grips every now and again (medium grip stalled? Do a few weeks of wide grip etc) and if you’re pausing your bench then try some longer pause stuff. If you try 5 second pause bench and it completely sucks, it’ll improve quickly and carry over to your shorter pauses.

Thank you for the reply, in the last 4 weeks or so I didn't do any direct tricep work and before that, it was mostly high-rep work with bands 2-3 times a week

I've tried the "Montana Method: 3-week general strength" program but my bench didn't improve.

Do you happen to have a log? I'd be curious to see the session volumes you were using.

Also...would you classify yourself as "fatigue resistant" (history of good performance at endurance work, high rep counts at a given intensity [like 70% 1rm might be 18RM]). I ask because folks who very fatigue resistant sometimes have a not so great response to my templates...you might need high fatigue sets.

Thank you Hanley,
I don't really know, it's been years since I tried something similar to what you describe. The only close thing to that in the past I used to do switch between 6weeks of 20reps squat and 6 weeks of a more classic strength rep schema like 3x5/3x3/3x1/etc... I do have a training log but it's not digital, what I can say is that on every session I did the high end of total reps and number reps per set.
Assuming I might be more of a "fatigue resistant" person, how would you recommend modifying the workouts?

[Hanley]

Assuming I might be more of a "fatigue resistant" person, how would you recommend modifying the workouts?

Are you familiar with MYO reps formats?

I'd basically make the sessions "quasi MYO"...(but with more rest than usual myo formats).

So, let's say I'm using about 75% max:

- Instead of 22-30 reps @ 75kg in sets of 2-4. I might do 1) initial set to RPE 9 with 75kg, 2) rest ~60-90 seconds, then 3) a set of 2-4 reps

^ repeat the 60-90 second rest and set of 2-4 reps until you hit your volume goal.

[I1235]

Assuming I might be more of a "fatigue resistant" person, how would you recommend modifying the workouts?

Are you familiar with MYO reps formats?

I'd basically make the sessions "quasi MYO"...(but with more rest than usual myo formats).

So, let's say I'm using about 75% max:

- Instead of 22-30 reps @ 75kg in sets of 2-4. I might do 1) initial set to RPE 9 with 75kg, 2) rest ~60-90 seconds, then 3) a set of 2-4 reps

^ repeat the 60-90 second rest and set of 2-4 reps until you hit your volume goal.

I'll try it out and keep you updated with the results

[Hanley]

Assuming I might be more of a "fatigue resistant" person, how would you recommend modifying the workouts?

Are you familiar with MYO reps formats?

I'd basically make the sessions "quasi MYO"...(but with more rest than usual myo formats).

So, let's say I'm using about 75% max:

- Instead of 22-30 reps @ 75kg in sets of 2-4. I might do 1) initial set to RPE 9 with 75kg, 2) rest ~60-90 seconds, then 3) a set of 2-4 reps

^ repeat the 60-90 second rest and set of 2-4 reps until you hit your volume goal.

I'll try it out and keep you updated with the results

You might also try 1) increasing volume beyond what I listed in the template, and 2) taking longer intersession rest as necessary.

^ on paper doing this doesn't really make sense...but it's undeniably worked for me (I think it has to do with different rates of stimulus in the various system of benching muscles).

[MarkKO]

Aside from bench volume, what's your back training like? How good is your bench technique?

Historically I've had issues with my bench lagging. What helped was improving technique (duh) but also training my back much more frequently (four days a week).

Personally, my best bench progress has come from benching once a week, with a second pressing day that isn't bench. For me, overhead press works best in that slot.

The method @Hanley suggests looks really good, not dissimilar to something I did previously that worked very well. I would expect if you do that, improve technique and then add more back training as well as tricep and pec work your bench should go up.

[thoradicus]

Assuming I might be more of a "fatigue resistant" person, how would you recommend modifying the workouts?

Are you familiar with MYO reps formats?

I'd basically make the sessions "quasi MYO"...(but with more rest than usual myo formats).

So, let's say I'm using about 75% max:

- Instead of 22-30 reps @ 75kg in sets of 2-4. I might do 1) initial set to RPE 9 with 75kg, 2) rest ~60-90 seconds, then 3) a set of 2-4 reps

^ repeat the 60-90 second rest and set of 2-4 reps until you hit your volume goal.

Sorry for the necro,

1) If we need lots of volume, can we do this 2-3x a week?

2) Can we do this for the squat/DL ? Perhaps by doing paused leg presses instead to minimize back fatigue?

[GeoffBUK]

Assuming I might be more of a "fatigue resistant" person, how would you recommend modifying the workouts?

Are you familiar with MYO reps formats?

I'd basically make the sessions "quasi MYO"...(but with more rest than usual myo formats).

So, let's say I'm using about 75% max:

- Instead of 22-30 reps @ 75kg in sets of 2-4. I might do 1) initial set to RPE 9 with 75kg, 2) rest ~60-90 seconds, then 3) a set of 2-4 reps

^ repeat the 60-90 second rest and set of 2-4 reps until you hit your volume goal.

I'm gonna try this on my Bench also, I've had some fair results using hvlf
End of LP(my own, not SS, though similar) e1rm was about 86kg, got to to an actual 1rm of 96.5kg using that, but last run through I didn't manage to add anything, I'm probably some what fatigue resistant, got 12 reps with 'bout 70% today, might have been 1 or 2 more in the tank, @thoradicus or anyone else, have you tried this, what sort of workout do you alternate this with, how's it plug into a program?

[Hanley]

Assuming I might be more of a "fatigue resistant" person, how would you recommend modifying the workouts?

Are you familiar with MYO reps formats?

I'd basically make the sessions "quasi MYO"...(but with more rest than usual myo formats).

So, let's say I'm using about 75% max:

- Instead of 22-30 reps @ 75kg in sets of 2-4. I might do 1) initial set to RPE 9 with 75kg, 2) rest ~60-90 seconds, then 3) a set of 2-4 reps

^ repeat the 60-90 second rest and set of 2-4 reps until you hit your volume goal.

Sorry for the necro,

1) If we need lots of volume, can we do this 2-3x a week?

2) Can we do this for the squat/DL ? Perhaps by doing paused leg presses instead to minimize back fatigue?

1) I don't see why not (so long as you're recovering from the volume)

2) eh. I think it'd kinda suck for squats or deads. But maybe doable. Something like leg presses would be fine.

[browzer]

Maybe I missed it, but how many days a week are you benching? Try benching at least three days a week and see what happens. My bench was going nowhere on conventional programming so I started basically maxing out three days a week, like seriously going up until I missed, and doing tons of % backoff work each time. Gained 49 pounds (142.5 kg to 165kg) on my comp max in 5 months.

Monday- up to single, 10x3 @ 85% of single
Wednesday - up to single, 10x2 @ 90% of single
Friday- up to single, 10x1 @ 95% of single

No assistance or variations at all, just paused comp bench.

[DCR]

Maybe I missed it, but how many days a week are you benching? Try benching at least three days a week and see what happens. My bench was going nowhere on conventional programming so I started basically maxing out three days a week, like seriously going up until I missed, and doing tons of % backoff work each time. Gained 49 pounds (142.5 kg to 165kg) on my comp max in 5 months.

Monday- up to single, 10x3 @ 85% of single
Wednesday - up to single, 10x2 @ 90% of single
Friday- up to single, 10x1 @ 95% of single

No assistance or variations at all, just paused comp bench.

I'm intrigued. Did you restrict yourself to any particular rest periods on the ten back off sets? Also, did you gain weight, whether muscle, fat, or both, while doing this, or did you hold steady and make purely neurological adaptations?

[browzer]

Don't time backoff sets strictly. Just try to get all ten sets done in at least 30 minutes (usually closer to 20 than 30). I've been eating in a surplus and went from 248 to 265 during this time (regaining weight I lost when I had covid and took some time off). So I was regaining previous strength and bodyweight, but this is the type of training that has always worked for my bench and got it over 400. A confounding factor is that I was a bodybuilder in a previous life so I don't really need accessories to build muscle mass, just training the bench is enough. Anything over three reps doesn't help my 1rm at all on anything. But I had more than a decade of basically nothing but assistance work and higher rep stuff before that. But 60 reps of bench every week above 85% is a pretty large volume stimulus.

Looks like OP is way lighter than me and I'm a sinker, so the mileage always varies by individual. But for people with 1RM goals that don't have any major injuries to work around, upping frequency and volume and even relative intensity works very well across the board on bench.

[alphagamma]

Assuming I might be more of a "fatigue resistant" person, how would you recommend modifying the workouts?

Are you familiar with MYO reps formats?

I'd basically make the sessions "quasi MYO"...(but with more rest than usual myo formats).

So, let's say I'm using about 75% max:

- Instead of 22-30 reps @ 75kg in sets of 2-4. I might do 1) initial set to RPE 9 with 75kg, 2) rest ~60-90 seconds, then 3) a set of 2-4 reps

^ repeat the 60-90 second rest and set of 2-4 reps until you hit your volume goal.

I'm gonna try this on my Bench also, I've had some fair results using hvlf
End of LP(my own, not SS, though similar) e1rm was about 86kg, got to to an actual 1rm of 96.5kg using that, but last run through I didn't manage to add anything, I'm probably some what fatigue resistant, got 12 reps with 'bout 70% today, might have been 1 or 2 more in the tank, @thoradicus or anyone else, have you tried this, what sort of workout do you alternate this with, how's it plug into a program?

This myo rep scheme is in Greg Nuckols' Bench 1x a week program. I did this and made no progress. Perhaps more volume and intensity was needed for me. Its worth a try and the pump is sick.

[Hanley]

1x a week program. I did this and made no progress.

Did you...bench once a week?

[alphagamma]

1x a week program. I did this and made no progress.

Did you...bench once a week?

Yeah. Did the 3x program a few years back and felt beatup. Thought the volume was high enough and felt well recovered in between sessions. It felt good but evidently not enough for my Bench.

[GeoffBUK]

Assuming I might be more of a "fatigue resistant" person, how would you recommend modifying the workouts?

Are you familiar with MYO reps formats?

I'd basically make the sessions "quasi MYO"...(but with more rest than usual myo formats).

So, let's say I'm using about 75% max:

- Instead of 22-30 reps @ 75kg in sets of 2-4. I might do 1) initial set to RPE 9 with 75kg, 2) rest ~60-90 seconds, then 3) a set of 2-4 reps

^ repeat the 60-90 second rest and set of 2-4 reps until you hit your volume goal.

I'm gonna try this on my Bench also, I've had some fair results using hvlf
End of LP(my own, not SS, though similar) e1rm was about 86kg, got to to an actual 1rm of 96.5kg using that, but last run through I didn't manage to add anything, I'm probably some what fatigue resistant, got 12 reps with 'bout 70% today, might have been 1 or 2 more in the tank, @thoradicus or anyone else, have you tried this, what sort of workout do you alternate this with, how's it plug into a program?

This myo rep scheme is in Greg Nuckols' Bench 1x a week program. I did this and made no progress. Perhaps more volume and intensity was needed for me. Its worth a try and the pump is sick.

Thank you, I may try alternating this with something else, low volume and/or frequency never did much for me either

[walterkurda]

Hi everyone, first time posting here based on a friend's recommendation.

I'm having a really hard time improving my bench press numbers. A bit about myself: I'm 31, training seriously since I'm about 21, and I weigh 85-88kg.
My best lifts are Squat 200kg, DL 250kg, SGDL 230kg, paused bench 115kg

In the last 6 months of my training, I used emerging strategies - 6 weeks block + 2 weeks pivot
More recently (last 3 weeks), I've tried the "Montana Method: 3-week general strength" program but my bench didn't improve.

From your experience, what else can I do to improve my bench numbers?

-------------------------------------------------------------------------------------------------------------------
... just a few things that are done WRONG by about 90% of all people in the gym. I assume that the complete range of motion of the bench press is mastered. Most studio athletes cannot do that either. BENCH PRESS: three workouts per week is the minimum. Highly skilled bench pressers can train every day. Training intensity at least 70% of current personal best. Reps per set 1 - 5. Number of sets 5 - 10. Rest between sets at least 3 minutes. If I train above 170 kg, 180 kg, or even with 200 kg, the set breaks last 5 - 7 minutes. If there is any question, see my youtube channel or my facebook account. I wish you success.

[StephenIRL]

Hi everyone, first time posting here based on a friend's recommendation.

I'm having a really hard time improving my bench press numbers. A bit about myself: I'm 31, training seriously since I'm about 21, and I weigh 85-88kg.
My best lifts are Squat 200kg, DL 250kg, SGDL 230kg, paused bench 115kg

In the last 6 months of my training, I used emerging strategies - 6 weeks block + 2 weeks pivot
More recently (last 3 weeks), I've tried the "Montana Method: 3-week general strength" program but my bench didn't improve.

From your experience, what else can I do to improve my bench numbers?

-------------------------------------------------------------------------------------------------------------------
... just a few things that are done WRONG by about 90% of all people in the gym. I assume that the complete range of motion of the bench press is mastered. Most studio athletes cannot do that either. BENCH PRESS: three workouts per week is the minimum. Highly skilled bench pressers can train every day. Training intensity at least 70% of current personal best. Reps per set 1 - 5. Number of sets 5 - 10. Rest between sets at least 3 minutes. If I train above 170 kg, 180 kg, or even with 200 kg, the set breaks last 5 - 7 minutes. If there is any question, see my youtube channel or my facebook account. I wish you success.

Hello,

Can you elaborate on your training. Do you do any assistance or just stick to benching purely? I had a look at your YouTube and you've a very strong bench press. I've been looking at benching more than twice a week as I feel I have stagnated doing a volume and intensity day only twice a week.