How to Gain Strength and Blast through a Benchpress Plateau easy!

How to Gain Strength and Blast through a Benchpress Plateau easy!

Hello fellow readers, I know how frustrating a plateau can be especially when it comes to major movements such as the Bench-press, Squats, arm curl or the Military Press. I already know what you guys are thinking, their is some type of supplement that is out their that will help me blast through a plateau. Which there is some pre-workout supplement that will definitely help like Jack3d, 1MR, Presurge that can give you that drive and focus which is very important when trying to lift heavier weights. They, can help but am going to take it a step further because you can do it without supplements if you so desire. Here are the steps you can use to blast through bench-press plateau, and what I mean by a bench-press plateau is you have been struggling increase your one rep max or you are struggling to move the weights up. For example you have been stuck with 3 sets of 5 reps using 225 pounds on the flat bench-press and you have been unable to add any additional weight. Maybe your goal is to workup to 250 pounds in weight, and you want to be able to perform 3 sets of 5 reps, and you have been stuck at 225 for months!

Here are the steps to follow:

Step 1: Stop performing flat bench-press start using a weight that is slightly lighter on the incline bench-press. I do not want you to do any flat bench for the next three weeks period! From now on your major exercise for chest is going to be Incline bench-press or Incline Dumbbell Press. But if you are the type of person that trains chest by doing flat and incline bench-press then just stop doing flat bench as if your life depended on it. Just stick with Incline's. Also if you have been doing declines stop that exercise immediately this is not a good strength builder when it comes to increasing weights on the flat bench. You need to change it up, your body has become accustom to the flat bench-press and you need to shock your muscles and keep your body guessing, but do not have your body guessing to much. You do not want to keep switching exercises to often because you will not be able to track your progress. So take this advice from me stick with Incline Bench-press for at least three weeks before switching back to flat bench-press!

Step 2 Bring your workout intensity down! If you are performing 4 sets of flat bench-press, switch to the Incline Bench-press and only do 2 sets of 6 to 9 reps. With the change in exercises and intensity this will give you more motivation to push yourself even harder and mentally next time you hit the gym. This will definitely give you an edge during your next training sessions whether you are working legs or chest. This tactic is very effective when trying to blast through a plateau. A lot of plateaus is due mental exhaustion, so if you can mentally have more drive and focus then the next time you hit the gym you are much more capable of blasting through any stubborn plateaus. If you are performing sets after set of the same exercise you loose a lot of focus and drive when training that way. So you are going to have to cut back on your workout sessions for at least 2 to 3 weeks, preferably 3 sets while performing Incline bench presses.

Step 3 More rest, you have to realize that we all get stronger and bigger out of the gym not in it! If you are training chest every other day or three times a week. Then you are simply overtraining your body. If you are working out on Monday then you should rest on Tuesday before you put more stress on your body. It's fact usually the bodies testosterone levels drop after strength training. So always, I mean always rest the next day even if you are working out a different muscle group. Give your body the rest and nutrition it needs to comeback bigger and stronger. This will also give you more focus and drive during your next training sessions regardless of the body part you are training.

So in conclusion, you will switch to only Incline Bench-press as you main mass and strength builder when it comes to chest. No fly's pushups or dips just Incline Bench-press. For shoulder and triceps perform military presses, no triceps pushdowns or any isolation movements for the triceps just these two basic compound movements. Try to stick to 2 to 3 sets of these exercises max!

You will notice the range of motion is a lot deeper and the next time your perform flat bench-press the movement will feel shorter and easier I guarantee it! You will also begin to rest more give your chest at least 3 days rest preferably 4 to 5 days. This will give you more drive and determination the next time you train chest. Then after you have done this for at least 3 solid weeks. I guarantee you after warming up really good, do a set with your plateau weight on the flat bench, you will be blow away with the results! Military Presses and Incline Flat Bench-press are great strength and mass builders to blast through your plateau. So when ever you want to blast through a plateau on the bench-press just follow these steps. So if you want more tips on how to get stronger and build muscle please read my other articles.

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