I hit a plateau on the bench - any suggestions?

[Juice Authority]

For a while needsize's 5x5 routine was working pretty good but I seem to have hit a plateau to where that bench routine is too hard on my joints. I've hard to drop the weight and go for more reps. I tried using the thumbless grip and that helped for a while but now I'm back to square. Should I just drop the bench press all together and change up the routine? I've been doing iso-lateral movements that give a good pump and dumbbell movements don't seem to hurt as bad but I really would like to get back to pushing the limit on the bench. Anyone else here have the same problem?

 

[wic2111]

try adding bands or chains to your bench for a change. Floor Presses are also a nice change.

 

[Grizzly]

I would just keep at the current weight you are using for a few weeks or so. After you can do it easily and without any pain, then start moving up again.

 

[Juice Authority]

I would just keep at the current weight you are using for a few weeks or so. After you can do it easily and without any pain, then start moving up again.

That's the problem. The pain I feel in the joints and tendons make lifting the weight very difficult.

 

[Grizzly]

Ok, what about 20lbs less and then follow the above suggestion? Seems like it should work. I'm employing it right now, too.

 

[Fundamentals]

Id do what Grizzly says.

 

[MACHI]

Also piggybacking on what Grizzly said....

Have you gained serious strength in the last couple of weeks? That very well could be the reason. A lot of times, even with creatine but especially with juice, the muscle will grow far faster than the tendons or ligaments....It happened with me. I stagnated for awhile so my joints could catch up... Albiet i'm still a small guy 185-190 at 5'9-5'10

 

[Joker]

try adding bands or chains to your bench for a change. Floor Presses are also a nice change.

I go with wic all the way; and board presses too. Works for me every time.

Joker

 

[kodiak]

Here's some advice based upon my experiences. First, do your joints hurt throughout the full range of motion or is the pain limited to one portion of the lift? Also, what exactly hurts? If they hurt throughout, you're kind of screwed. I've yet to find a replacement exercise for bench that will allow me to maintain. It is easy to regain the lost strength upon returning to bench but you'll have to expect a decrease in your bench numbers. If your joints ache throughout, I'd choose a bench replacement (dumbell press, incline press, etc.) After your muscles are properly fatigued, throw in 1-2 sets of bench press at a low to moderate weight. Judge the weight based upon how your body feels as opposed to %'s of your 1RM. Keep the reps in the 8-10 range.

If you're fine throughout most of the lift but suffer through one portion (namely the lockout or bottom portion), then work around it. This may be especially beneficial depending upon the weakest link of your lift. If you're feeling pain at the pec/humerous insertion at the bottom then you'd do very well following the advice already given in regards to board presses (either 2 or 3 2X4's) or floor presses. You could even bench in the power rack and really work on the lockouts. If your elbows are bothering you at the top of the lift then you may want to bench light with a cambered bar (assuming you have one). Going back to "normal" bench press will feel like a lockout. Anyway, I'm sorry if this is incoherent. It's 4:45am, I can't sleep and would have to get up at 6:30 even if I could. Anyway, good luck and keep us posted.

Oh yeah, one last thing. I've gotten some amazing results by using Vioxx. Other anti-inflammatory meds don't even come close.