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  1. #1
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    Does incline bench help your flat?

    I have been stuck at 135 lbs for a couple months now on my flat bench; would switching to incline BB bench for a while help get me past my plateau? Deloading the weight and adding in extra volume from accessories (i.e. Incline DB, Hammer strength machines, tricep work) didn't help at all getting past my plateau.

    I have been gaining about half a lb every week. Currently at 5’6 and around 164 lbs. It’s a little heavy for someone my height but I look skinny fat so I don’t mind on bulking.

    I do an upper/lower split and I do all my compounds 2-3 times a week for sets in the 4-6 rep range. I have been stuck at 4 reps for a while now at 135 and I cannot get in a fifth rep
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    Post a form video if you can
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    Nothing wrong with incline bench but if you want to improve flat BP strength, train flat BP - you can do diff variations and make sure your programming/volume suits your level and goals.
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    No it doesn't
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    CEO 10k/year Ironface's Avatar
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    At a 135x4 bench you should be able to progress fairly easy by just....benching. Maybe post a form video. Technique plays a huge factor in bench strength. Breathing, tightness, arch, bar path, wrist position, grip width, cadence.
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  6. #6
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    Originally Posted by Ironface View Post
    At a 135x4 bench you should be able to progress fairly easy by just....benching. Maybe post a form video. Technique plays a huge factor in bench strength. Breathing, tightness, arch, bar path, wrist position, grip width, cadence.
    https://youtu.be/vFCPQaNNTxA

    I always keep my scapula down and back and try to use the vasalva maneuver. I try to return the weight at the same spot on my torso.

    I watched Alan Thrall’s vids as well as some of the Elite FTS for help
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    Close(r) grip and paused are much better alternatives if you just want to raise your bench.

    Incline is a good exercise but highly unlikely to increase your bench
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    So is there any issue with how I bench? I tried going for a 5x5 this morning and I ended up getting 3x5 and then a 2x4 which is better than what I did these past couple months. My gym got rid of 2.5 lbs plates so I probably need to work up to 8 reps before adding weight.

    https://youtu.be/HkCHARJ0nbA

    https://youtu.be/CQ4qzgjLwiU
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    Originally Posted by JuniorSaint99 View Post
    So is there any issue with how I bench? I tried going for a 5x5 this morning and I ended up getting 3x5 and then a 2x4 which is better than what I did these past couple months. My gym got rid of 2.5 lbs plates so I probably need to work up to 8 reps before adding weight.

    https://youtu.be/HkCHARJ0nbA

    https://youtu.be/CQ4qzgjLwiU
    Pro tip: buy your own set of 2.5s and 1.25s
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  10. #10
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    You're sliding back with each rep. At the end of the set, you're holding the bar slightly diagonally just to clear the hooks. That's wasted energy.

    Just watched again. Your eyes should be under the racked bar when you set up. It looks more like you have your chin directly under.
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  11. #11
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    The bar should start above your eyes. Your head is completely off the bench and you're not digging your upper back in. Pull yourself further down the bench to start.
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  12. #12
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    I rewatched the unedited vids on my phone and apparently my eyes were under the bar but when I try setting up, I always slide backwards accidentally because I try to retract my scapula after lying down. Will try to retract first then lay down in the bench lol
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  13. #13
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    Originally Posted by JuniorSaint99 View Post
    So is there any issue with how I bench? I tried going for a 5x5 this morning and I ended up getting 3x5 and then a 2x4 which is better than what I did these past couple months. My gym got rid of 2.5 lbs plates so I probably need to work up to 8 reps before adding weight.

    https://youtu.be/HkCHARJ0nbA

    https://youtu.be/CQ4qzgjLwiU
    Back could stay tighter and pulled more together, shoulders get fairly loose throughout.
    It's not a bad Bench by any means though,
    It's possible you'd do well with more volume and assistance movements (long pause, wider grip or close grip depending on your regular).
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  14. #14
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    Originally Posted by WolfRose7 View Post
    Back could stay tighter and pulled more together, shoulders get fairly loose throughout.
    It's not a bad Bench by any means though,
    It's possible you'd do well with more volume and assistance movements (long pause, wider grip or close grip depending on your regular).
    Idk how the forums look at him but I watched this OmarIsuf vid where he recommended puffing your chest out and re-tightening your back between reps on the bench. I have a problem with losing tightness so I plan on trying this out next time.

    I especially plan on keeping my back tight then lying down (as opposed to the otherway around). Im a moron for letting myself slide up on the bench before I unrack :/
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    Pretty good BP.
    If bench press strength is your goal you should focus on all the muscle that contributes to it.
    Upper back,triceps,delts all the way around and even some forearm grip work.
    If those areas get stronger your BP will eventually get stronger.
    Make sure the accessory movements will help your BP for example close grip BP or board presses for triceps not thing like kickbacks or light pushdowns.
    Your training should revolve around the bench press.
    Your not at a high level right now and should find a basic program to follow and follow it as written and see what happens.
    You need to be patient also as strength needs time to be built up and under the right plan.
    Maybe ask this in the powerlifting section also.
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    Originally Posted by Garage Rat View Post
    Pretty good BP.
    Your not at a high level right now and should find a basic program to follow and follow it as written and see what happens.
    You need to be patient also as strength needs time to be built up and under the right plan.
    Maybe ask this in the powerlifting section also.
    Thanks but my silly mistake regarding sliding up is making me loose power.

    Is 531 too early for me to run? I can squat 265 lbs and deadlift 295 lbs for sets of 3-4 reps each. Adding weight is much harder to do and I don’t think I can keep up progression for much longer even while bulking
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    Originally Posted by JuniorSaint99 View Post
    Thanks but my silly mistake regarding sliding up is making me loose power.

    Is 531 too early for me to run? I can squat 265 lbs and deadlift 295 lbs for sets of 3-4 reps each. Adding weight is much harder to do and I don’t think I can keep up progression for much longer even while bulking
    I'd recommend anything by RTS, TSA, Candito, Greg Nuckols (Average to Savage 2.0), Calgary barbell, Brazzos Valley Barbell or even juggernaut training (though I don't recommend this one) before 531
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    CEO 10k/year Ironface's Avatar
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    Originally Posted by JuniorSaint99 View Post
    https://youtu.be/vFCPQaNNTxA

    I always keep my scapula down and back and try to use the vasalva maneuver. I try to return the weight at the same spot on my torso.

    I watched Alan Thrall’s vids as well as some of the Elite FTS for help
    Form looks pretty solid. Could maybe try arching more and work on tightness. Valsalva method is generally considered the best for maximising power output.

    Honestly just keep working on it. The gains will come.
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    Not really

    Some carryover. But like others have said, if you want to flat bench more, flat bench more.

    I’m assuming you have recovery and calories going for you. At the weights you’re pushing, you have room to progress without making any drastic changes.

    Don’t grind reps, perfect your form, be patient.

    RPT, linear peridizations etc can help. But to sound boring but helpful: recovery, nutrition, form, patience. There’s usually not much at this stage but that.
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    Originally Posted by kj View Post

    Don’t grind reps, perfect your form, be patient.
    Believe me, I’ve been lifting for 3 years and I’m definitely patient.


    I know it may sound like I made pathetic progress but my hormonal issues slowed progress down my first two years. Used to have T level of 120 ng, now it’s 470 ng/dL.

    When I first started lifting, I could barely bench the bar for a rep and 5 lb increases were too big. Hell I plateaued by 65 lbs
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    Thanks for the tips everyone, I managed to bench press one plate for 5x5 pretty easily today. I guess my head sliding up was affecting my tightness.
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