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Posted by u/heavy_lifting_lover·

How to break through a bench press plateau? PR stuck at 225 lbs for 2 months

TL;DR: Stuck at 225 lb bench press for 2 months, looking for tips to break the plateau.

I've been stuck at a 225 lb bench press for about two months now and it's frustrating. I've tried increasing volume and tweaking my form, but I still can't seem to get past it. Anyone have tips or strategies that worked for you to push through plateaus? Would love to hear your experiences!

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u/macrocounter98·

Tracking your macros can also play a role here. If you're not getting enough protein or calories, it can hinder your strength gains. Try aiming for at least 1 gram of protein per pound of body weight.

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u/rn_who_lifts·

Plateaus can be really tough! Make sure you're also paying attention to your nutrition and recovery. Sometimes the issue can be as simple as not getting enough sleep or protein. What does your diet look like?

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u/rpe_enthusiast·

If you're really stuck, consider working on your RPE during your lifts. If you're always pushing close to failure, you might not be allowing enough recovery. Trying to lift at an RPE of 7-8 can still build strength without risking burnout.

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u/grindandshine·

Yesss, this slaps! New lifters like me have so much to learn, and hearing these tips is motivating. Keep pushing and trying new things!

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u/happygains·

This! Switching up accessory lifts can make a big difference. Plus, it keeps things fresh! If you're hitting the same lifts every week, it can feel boring and you might not be pushing hard enough. Keep it interesting.

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u/chickenncarrots·

Look, plateaus happen to everyone, but you can't just throw in the towel. Get your mind right! Have you tried using bands or chains? They can add extra resistance and help build that strength.

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u/midwest_lifter·

Have you considered changing your rep scheme? Instead of focusing solely on weight, try varying your reps between lower (3-5) and higher (8-12). This can help shock your muscles and promote growth.

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u/weekend_warrior_22·

Just wanted to chime in, you could also try lowering your overall volume for a week or two. Sometimes less is more when you're trying to recover. Then ramp it back up afterward. That could help shake things loose

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u/heavy_lifting_lover·

Honestly, sometimes you just gotta switch it up. Try incorporating some pause reps or board presses into your routine. Both have helped me break through my plateaus in the past.

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u/bulkseason_bae·

Also, don't forget about deload weeks! Taking a break can sometimes be exactly what your body needs to recover and come back stronger. Have you tried that?

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u/saltyngl·

Ugh, plateaus suck! I was stuck at 185 lbs for ages. Then I switched to more accessory work like tricep pushdowns and shoulder presses, and boom, PR'd at 200 lbs! Sometimes you just need to attack those weak points.

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u/proteinpancakes22·

Facts! I've been following a strict protein plan and it's helped me a ton. Plus, I make these delicious protein pancakes to hit my goals! Want the recipe?

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