A small tip to break bench press plateaus

A small tip to break bench press plateaus

Being stuck at 65kg for reps for over a year, I tried everything to break through my bench press plateaus: benching once a week, twice a week, three times a week. Doing al types of tricep work, such as dips, close grip bench press, skull crushers. All without results, even during periods of eating more.

Recently my bench press has been increasing consistently and I will attempt 75kg for reps next week. Until now there are no signs that I will not be able to continue this rising trend. So what did I change to make my bench press numbers start increasing again?

Simple: I started doing daily pushups and tracking my progress.

So the daily pushups are probably increasing strength but more importantly the mind-muscle connection of my pectoral and tricep muscles. The tracking part helps me to consistenly do these pushups. During the first three months of the year, I am doing 30 pushups daily. In April I will increase this number to 40, in July to 50 and to 60 in October. I am planning to do over 16.000 pushups this year. These numbers are high enough to help me increase mind-muscle connection and increase stability of the shoulders, scapula and back, but not too high so that it will not cause fatigue or negatively affect training.

I am guessing this strategy will be applicable to things like pull-ups as well, perhaps even squats. It was Pavel Tsatsouline who introduced me to a Russian saying: “To press a lot, you must press a lot”. This isn’t a novel idea, but it seems to be working magic on me.

On a bonus note: I have been struggling with tricep dips forever. Perhaps being able to do only 2 or 3 good reps before fatigueing. Yesterday I attempted dips for the first time in months, easily completing 4 sets of 8 reps.

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