Questions and Answers > My bench is stuck, am I over training??

Ok, so I started working out at the beginning of the year with no real goals or set workout. About a month ago I peaked at 200 for bench and couldn't get past it. Now my bench seems to be getting lower. Do you think I over worked or what? ( p.s. bench pressing isn't the only thing I work out)

June 2, 2011 | Unregistered CommenterChandler Nelson

There could be a few reasons your bench is getting worse. Overuse can cause you to be getting weaker; also a lack of variety in your pressing movements may be an issue. Your bench strength is masked by fatigue. Usually People adapt to a specific exercise after 6-9 sessions; after that your body starts to adapt to the less favorable effects of the exercise. The less favorable effects of the Bench Press are overdeveloped internal rotators of the shoulder (Pectorals, Subscapularis) and weak and stretched out external rotators (Rotator cuff muscles) which will all decrease your bench strength. Try switching to more direct triceps, shoulder, and back training, and take ALL pressing movements out for a month. When you bring pressing movements back in, try using Dumbbell Incline Bench Press. Your bench will most likely be a lot better when you bring it back in.
Now you need to have a general idea or goal towards what you want to accomplish. You probably have one but you need to write it down and make it clear. Is it to get lean, stronger, healthier, have beach muscles, or just show off how much you can bench?! Whatever your goal is will dictate the best thing to do.

June 2, 2011 | Unregistered CommenterJames Tatum