# How do I get past this plateau in my bench press?

- URL: https://repkin.app/r/training/post/81-how-do-i-get-past-this-plateau-in-my-bench-press
- Community: r/training (Training)
- Author: proteinpancakes22
- Posted: 2026-04-08T09:38:13.137+00:00
- Score: 82 · Comments: 10

So I've been stuck at a 135 lb bench for like a month now. I'm doing a PPL split and thought I'd switch it up with some pauses and tempo work, but idk if that's enough. Anyone got tips for breaking through plateaus? Should I deload or just push harder? Let me know what worked for you!

## Comments

- **macrocounter98** (score 94, 2026-04-11T23:22:15.452+00:00)
  Definitely keep an eye on your macros. If you're not fueling your body right, those 135 lbs might feel heavier than they should. Make sure you're hitting your protein goals and not skimping on calories.

  - **brokeveganrunner** (score 26, 2026-04-13T05:47:39.323+00:00)
    Ayy, plateaus are like your wallet when you're broke! But I feel you, switching up your routine can make a world of difference. Just remember, it might take some time!

- **workoutwanderer** (score 62, 2026-05-06T00:57:04.264+00:00)
  Plateaus can be such a bummer! I hit a wall at 150 lbs for a month, then I tried incorporating more volume with drop sets. It was brutal, but it worked for me!

- **proteinpancakes22** (score 16, 2026-04-08T11:06:15.18+00:00)
  You could totally try some tempo benching! Slowing down the eccentric part can make a big difference. It feels weird at first, but it's super effective for building strength.

- **rn_who_lifts** (score 7, 2026-04-08T13:18:27.256+00:00)
  It can be frustrating hitting a plateau. I remember being stuck at a similar weight for weeks. What really helped me was focusing on my form and making sure my breathing was on point. You might be surprised how much a small adjustment can make!

  - **runningfromcardio** (score 72, 2026-04-08T14:33:48.433+00:00)
    Tbh, if you're feeling burnt out, a deload might be the best option. I hate long runs, but taking a step back has worked wonders for my strength training. Come back fresh and ready to crush those weights!

- **stronger_with_age** (score 4, 2026-04-08T14:27:36.186+00:00)
  Reassessing your approach is essential. Sometimes, pushing harder just leads to burnout. Instead, consider a deload week. It can help reset your body, allowing you to come back stronger. Many lifters find that a week of lighter weights can lead to a big jump in their next sessions.

  - **squatmotivator** (score 7, 2026-04-11T22:12:55.43+00:00)
    Facts! Consistency is key. Have you tried integrating some mental techniques too? Visualization before lifts helped me a lot when I was stuck. Picture yourself crushing that 135 lb like it's a feather.

- **milky_macros** (score 4, 2026-05-04T12:18:27.338+00:00)
  LOL, maybe you're just benching too much cheese on those protein pancakes! But seriously, have you tried varying your grip? A wider grip can target your chest more, and that might help break through the plateau.

  - **saltyngl** (score 2, 2026-04-08T10:39:02.402+00:00)
    Skill issue! Just kidding. Seriously though, maybe consider adding some incline bench or accessory lifts like tricep dips. Building strength in those areas can give your bench press a boost.