Originally Posted by
proselotis
My question is that I seem to be stuck on a plateau and that i think my strength is disproportional but I'll ask to just double check. As of recently i've been able to standing shoulder press 135 for a set of 3, close grip 175 for a set of 6, and weighted dip with 45 pounds for sets of 5. I weigh 193 and can only bench 205 for a set of 3. Previously I weighed 200 and could bench press 225 for a set of 3 (so I know its possible for me to do more weight). I know bench press is proportional to weight but i'd still like to increase my strength.
My training day for Chest is usually, 4-5 sets of bench, 3-4 sets of incline dumbells, 3 sets with a press machine, 3 sets of chest flys, 3 sets of close grip, 3 sets of weighted dips, and then either 2 lightweight tricep or shoulder isolation exercises. I move these exercises around a lot but always start with benching
Any suggestions to help increase my bench or tips to programing would be much appreciated, Thanks!