I cannot get past a 225 bench press. Help!

[Cleanest Natural]

You have been marked by the DELT DONS

[nodeal]

There is no way that you can do barbell rows with 245 for 12 to 14 reps and not be able to bench 225 for 1.  Totally impossible, unless your barbell row form is totally fucked (which it probably is.)

I can do 225 for 4 or 5 reps at best. I can do barbell rows with that amount of weight. Fuck off.

[nodeal]

Increasing my standing military press was the key to increasing my bench.

I have tried this champ, did not work.

[nodeal]

Whats your stats. Height, weight etc.

I'm 6'4 and around 220.

[#1 Klaus fan]

I think people, even powerlifters, don't do enough chest assistance. It's weird because people of course think the bench as a chest exercise. Doesn't the chest work throught the whole range of motion like the triceps? So yeah I would think it's really important. Even if it were your strongest muscle.

[disco_stu]

I think people, even powerlifters, don't do enough chest assistance. It's weird because people of course think the bench as a chest exercise. Doesn't the chest work throught the whole range of motion like the triceps? So yeah I would think it's really important. Even if it were your strongest muscle.

whilst it does work throughout the entire range, it doesnt work at maximum load for the entire ROM. Theres a point say, between about o% to 20% where it is mechanically disadvantaged..then from about 20% through to about 70-80% it is about maximum load, then from 80%-100%, the load rapidly transfers to shoulders and tris..and even lats.

thats why partial reps work, and why full range is arguably a waste of time and a risky business...particularly if full range means bottoming out. the top end isnt so risky.

[wavelength]

http://www.orion.at/

[2Thick]

I can do 225 for 4 or 5 reps at best. I can do barbell rows with that amount of weight. Fuck off.

Pics or it didn't happen.

[chaos]

But to answer your title question......yes, you are doomed to be a tiny tit the rest of your life

X2

[haider]

Work on technique, muscular weaknesses. Periodize your workouts.

[bigbobs]

I cannot get past a 225 bench press. I will get stronger at every other exercise (including dumbbell presses!) but my barbell bench will remain at 225 for 4 or 5 reps.

I will achieve impressive lifts (deadlift 405 for a few reps, squat 365 for moderate, shoulder press 80 pound dumbbells for 5 or 6 reps, barbell row 245 for 12-15 reps, dumbbell row the 125 for 14 reps), but my barbell bench will not BUDGE!
 
I know benching isn't everything but god damn it the first question I'm always asked.."How much do you bench, bro?" and then I say 225 and I get "Oh really? That's it?"

It is easier to cheat or do partial reps on the exercises you quoted like dumbell rows, barbell rows, seated dumbell press and squats.  If you did them properly you would probably be using lesser weight and not feeling that your bench is too weak in relation to them.

[stuntmovie]

Haven't had a chance to read all of this to see if it was recommended yet, but your best bet is to do ISOMETRICS on the bench. If you want more info about this, just let me know and I'll send some details.

It's never failed to work!

[nodeal]

It is easier to cheat or do partial reps on the exercises you quoted like dumbell rows, barbell rows, seated dumbell press and squats.  If you did them properly you would probably be using lesser weight and not feeling that your bench is too weak in relation to them.

I assure you that my situation is unique in the sense that I do indeed do those exercises with a good range of motion while maintaining a shitty bench. I get a good stretch and contraction on my rows...I go down to parallel on my squats, and my seated shoulder dumbbell presses are by the book...

Haven't had a chance to read all of this to see if it was recommended yet, but your best bet is to do ISOMETRICS on the bench. If you want more info about this, just let me know and I'll send some details.

It's never failed to work!

By all means...share your knowledge with me!

[Matt C]

I cannot get past a 225 bench press. Help!

I can't gain muscle at all.  I need more help than you do.

[Ursus]

triceps and shoulders most important

I press with pinkies 3" in from rings

[bigbobs]

Do you use the 2.5 lb plates at all?  Try 230 next time, 235 after a while, 240, etc.

[nodeal]

Do you use the 2.5 lb plates at all?  Try 230 next time, 235 after a while, 240, etc.

I actually like this idea and will give it a shot next chest workout!

[2ND COMING]

I'm 6'4 and around 220.

im 6'5'' and when i was 220 i was lanky as fuck and you guessed it, weak as fuck

you need to put on more weight if you want a bigger bench, its really that simple

[alnassak]

you!!.. i belive you have all the problems in the world in everything!!..

can you mention one good thing you have?

X10000000 You really made me laughhhhhhhhhhhhhhh my bro 

[heretostay13]

I did 365lbs on flat bench for 12...what can I do to get it to 13? 

[alnassak]

but you are not a bodybuilder!!.. just try to reach the limits of your shitty genetics just to look better.. the only option in your case is to go from "very shitty shape" to just "shitty shape".. still shitty is better than very shitty so you have a goal to achive,.. dont be pessimistic!

Sherief Your posts really make me laugh hardly; we need more members like you to draw the smile on our faces 

[alnassak]

yes, this die-cide kid must learn from fat alex who had a shitty fat body with big gyno but still happy with himself and thinks he is big.. this positive way of thinking has enabled fat alex to reach the "shitty shape" i am asking decide to try to reach..

You haven’t left any one alone    However, being happy with what you got is a achievement.  That counts for Alex 

[alnassak]

decide,.. in all seriousness you look great, you just need to improve the following parts:

traps..
shoulders..
arms..
chest..
abs..
back..
legs..
calves..

other than that you look great

+ some work on that shitty face too 

[Sherief Shalaby]

Sherief Your posts really make me laugh hardly; we need more members like you to draw the smile on our faces 

no bro. actually idiots like decide and fat alex are the ones who bring the fun here!!.. they are funny without knowing they are.. the king has a bitch gyno and an elephant BF% but still very optimistic to see himself big as pro. bbs!!.. and that guy decide who sees himself the worst in everything!!.. quite a strange but funny characters

[alnassak]

yes we must thank God for everything even for the bad things.. like you have just done now!

Looooooooool