Heavy Dips - Shatter Your Bench Plateau!

WEBSITE: http://www.synergy-athletics.com ORIGINAL POST: http://synergy-athletics.com/effective-strength-training/2-ways-to-break-your... MANUAL: http://www.bullstrength.com

2 Ways to Shatter Your Bench Plateau

1. Bench Less. I know people that bench 2-3 times a week - actually I know someone that benches EVERY OTHER DAY in pyramid fashion. The problem is your body has adapted to the load and movement (law of adaptation explained).

Use the bench as your "testing exercise" and work in more bench variations - board pressing, close grip, band, chain, dumbbell, etc. Also spend this time to develop your back. Back muscles will not only get you thicker, but believe it or not your back and your chest muscles are connected. If you have a glaring imbalance in one, the other will suffer.

Add pull ups, heavy barbell rows, and resisted supine rows.

2. Get Strong Triceps. You know that little muscle on the back of your arm that a lot of people don't see when they are doing their nightly mirror pose downs? That's the muscle group you should be working on to fill up your sleeve!

I highly recommend two exercises in particular - close grip bench and heavy dips. On close grip bench, make sure to really tuck your elbows and then drive the bar back up.

Heavy dips are awesome....if your shoulders allow. If you have severe mobility issues or impingement, work on those before doing dips. Don't be afraid to do 5-6 sets of 2-5 dips. Slap that weight on and get your bench up.

In the video below, it is no coincidence that Crazy Jeff can bang out dips with 140-185 lbs on his waist...his bench is also over 405 at a body weight of around 215.

- Joe Hashey, CSCS -

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[luciphoenix]

i was told train your back like a bodybuilder if your bench is stuck. increase the strength of your back. what exactly should i train? my lats mainly or my traps?

[jhashey]

@luciphoenix That's true too - but it depends on where you are weak. To help bench specifically train the back in the opposite motion of the bench (ie, barbell rows, supine rows).

[mkabukha1]

Im stuck at 315 lbs on the bench and i'm struggling to go up. I've only been increasing about 5 lbs on my bench every 2-3 months. Will this help a lot on breaking that plateau, and if yes will my bench increase significantly or just a little?

[jhashey]

@mkabukha1 Have you done dips before? Do you usually use compound triceps movements (like close grip bench as opposed to a tri ext)? Its hard to give an exact number of expected increase without knowing your training program. It helped out most of our well trained athletes (trained 2+ yrs) add 10-30 lbs in the same time period you are talking about. I hope that helps. Joe

[sbowesuk]

@crotchrockett004 Whoever told you that your bodyweight is stopping your bench press from going further is talking out of their ass. It sure isn't helping, but it's not the sole reason. Willing to bet one of your BP muscle groups is lagging behind the others. All you need to do is identify the weak point and knock it up to speed. Also, start eating more.

[inhiswords]

after doing a workout for breaking through a plateau. the following week do you go back to your normal workout routine?

[CR7Ekim]

"180, not bad for being soft:P"

[superrubiksman]

@luciphoenix whole back

[aaronmel37]

@jhashey and these dips would be done on chest day right?

[osnap713]

@luciphoenix lats are the main thing but training everything important

[mkabukha1]

@jhashey alright thanks. It kind of helped out a little im at 355 but I think its because I started gaining weight that my bench went up

[luciphoenix]

@jhashey thank you very much i'll be sure to include them in my regular routine.