I started with 45lb for Bench Press (Row and Press) and about 90lb (rounded because I normally calculate with kg) with Squats. Fortunately I was able to improve weight (5lb) each session for the Bench Press and now I do 115 lb (and 180 lb with Squats)... I`m sure I will have to repeat a weight with the Bench Press sooner or later (probably sooner) but starting so low has worked so far for me... But I also recognized that I can`t improve every exercise on every session (anymore) of course. Now I try to listen to what my body tells me and improve weight according to that...
So are you saying I should drop my weight WAY down for the bench and add 5 lbs each time i do my Push exercises? I've actually never heard of that...If it will help i"m all for it! Does it work the muscles in a different way?
Just to be sure... Is it the only exercise where you don`t improve? Do you get enough rest (sleep) and enough to eat?
I will leave that to the experts... but why do you stop 2 inches above your chest? I try to (and do) touch "my t-shirt" on every rep...
Yea, bench is really the only exercise I haven't improved on. I start each of my Pull sessions with body weight chinups, and I'm only able to do 3 sets of 6 now, but even that is an improvement from the 3 sets of 4 I started out doing.
Sleep has always been hard for me to get in normal amounts...Might be the working 3 jobs plus trying to work out haha. But even if i'm not getting enough sleep every night, i don't think that would really explain why i've gotten better in pretty much everything EXCEPT bench specifically.
I've heard to stop an inch or two above your chest when benching so your muscles don't have a chance to relax while the bar is on your chest, and stay "fired".
Where does your rep fail on the bench press? It migth give us a clue on what's the weakness.
If we could get some film material stuff would be even better. Rigth now, there is absolutely no ground to surely say what is causing your stalling.
I'll work on trying to get some film of me bench pressing, but in the mean time, my bench fails while i'm pressing it up maybe between 6-12 inches above my chest. Kindof a guess in terms of the inches, but the hardest part is before I get half way through the press.
One thing i think is important to mention is that i'm working out without a spotter, so i could probably push out one or two more reps if i knew there was someone to catch it if it starts slipping. But even considering that, after about 2 months of lifting, i would think that i would be able to lift more...