benching questions

[tattoofever]

hows it going ?let me run this by you all see what you think
i start my chest with flat bench ,incline bench ,decline bench in that order
i cant t seem to get past the 315-325 mark on the flat
but my incline has gone up to 295 for 4 good reps
and the decline is up to 315 for a good 5-6 reps and i know i could get more with a spot and i do this last
so why cant i get my flat past 315-325 for 2-3 reps ,when i'm getting stronger on all the rest and i do them after flat?
was actully thinking of starting with the decline for a while , just so i can see how heavy i can get with it ,but dont want my flat bench to drop
any advise ,opinions ?

[Budlite74]

how long have you been doing that routine?
yes you will need to switch it up, try dumbbell flat bench, even flys

[tattoofever]

just started about 3-4 weeks ago ,before that it was flat then incline or flat then decline ,i do flys now but only have 80's for dumbells so flat db bench is hard
right now i'm doing this
flat bench
incline bench
decline bench
incline flys superset with cable crossover
pec dec super set with seated bench machine
and dips at end

[chrismortimer66]

dude, your doing to much benching, you should do flat and maybe incline press with dumbells. If you want to up you bench, you have go to keep focus, training incline and decline may sound like your covering all the areas, but really you just exhausting you pec and shoulder complex.
A good routine would be bench [1 warm up set i.e.100lbs for a quick 4 reps]
3 sets of your max for 6-9 reps, super set this with dumbell press 50-70lbs 15-20 reps.
Then do some flyes.
do this for 4 weeks, then don't super set, do them as str8 sets.
Then instead of normal bench substitute for close grip[shoulder width apart] bench.
for 4 weeks with the above routine and try and push you close grip weight up, if you can then your normal bench will go up too.

[mass-muscle]

I suggest focusing on strengthening your front delt and triceps. If they are under developed then your bench will suffer. You could even try doing a partial rep at a heavy weight on the bench (with a spotter of course) this will help your muscle adjust to the extra weight.

[Dapit26]

delts and rear delts as well. Hit back hard. Lat pulls, wide grip pulls, reverse bench, try doing lockouts as well. I remember hitting plateaus! Just keep training and don't give up. Like you said, start with incline or decline first. My favorite routine was the 5X5 sets, worked wonders