Overcoming Bench Press Plateaus- Strategies for When You Can’t Lift Any More

What to Do If You Can’t Lift Bench Press

For many individuals, the bench press is a fundamental exercise that serves as a measure of strength and a key component of their workout routine. However, there are times when individuals find themselves unable to lift the barbell over their chests. This can be discouraging, but it’s important to remember that there are steps you can take to address this issue and improve your bench press performance. In this article, we will explore various strategies to help you overcome the challenge of not being able to lift bench press.

1. Assess Your Technique

The first step in improving your bench press is to evaluate your technique. Poor form can lead to decreased performance and even injury. Pay close attention to the following aspects:

• Foot Position: Ensure your feet are flat on the ground and shoulder-width apart. This provides a stable foundation for your lift.
• Shoulder Position: Keep your shoulders retracted and down to engage your chest muscles effectively.
• Arm Position: Your arms should be at a 45-degree angle to the floor, with your elbows pointing outwards. This position helps in maintaining a stable base.
• Bar Path: The bar should travel in a straight line, avoiding any unnecessary movement or swinging.

By correcting your technique, you may find that your bench press improves without the need for additional weight.

2. Increase Your Strength Through Auxiliary Exercises

In some cases, you may not be able to lift bench press due to a lack of strength. To address this, incorporate auxiliary exercises that target the muscles involved in the bench press. Some effective exercises include:

• Push-Ups: These can help build overall upper body strength and improve your bench press performance.
• Overhead Press: This exercise strengthens your shoulders and triceps, which are crucial for a successful bench press.
• Close-Grip Bench Press: This variation focuses on your triceps and can help improve your overall bench press strength.
• Skull Crushers: These target your triceps, which play a significant role in lifting the barbell.

By incorporating these exercises into your routine, you can gradually increase your strength and improve your bench press.

3. Adjust Your Weight and Reps

It’s essential to start with a weight that allows you to perform the exercise with proper form. If you’re unable to lift the barbell, it may be too heavy. Try reducing the weight and focus on perfecting your technique. As you become more comfortable with the lighter weight, gradually increase the load while maintaining proper form.

Additionally, consider adjusting the number of reps and sets. Start with a lower number of reps and sets, and gradually increase them as your strength improves.

4. Seek Professional Guidance

If you’ve tried the above strategies and still find yourself unable to lift bench press, it may be beneficial to seek professional guidance. A personal trainer or strength coach can provide personalized advice, tailored to your specific needs. They can help identify any underlying issues and develop a workout plan to address them.

In conclusion, if you can’t lift bench press, don’t get discouraged. By assessing your technique, incorporating auxiliary exercises, adjusting your weight and reps, and seeking professional guidance, you can overcome this challenge and improve your bench press performance. Remember that progress takes time, so be patient and persistent in your efforts.