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Posted by u/momof2_lifting·

Plateau on bench at 225 for 4 months, what changed for you?

TL;DR: Stuck at benching 225 for 4 months, looking for advice on how to break this plateau

I've been stuck benching 225 for what feels like ages, around 4 months now. I feel like I'm putting in the work with my training, following a PPL routine that I really enjoy, but I just can't seem to break through this barrier. Every time I approach the weight, I start to feel that familiar anxiety creeping in, which is frustrating. I've tried increasing volume and playing around with rep ranges, but nothing seems to be moving the needle.

I'm curious about what strategies you all have used to push past plateaus like this. Did you change your programming, focus on different accessory lifts, or maybe adjust your nutrition? I'm all ears for any advice you might have. I know it's a journey, and I want to keep things positive, but it's tough feeling like I'm not making progress.

I really want to keep improving my strength and hit that 1RM goal. What did you find worked for you when you faced a similar situation? Did you take a deload week, or did you find something else that sparked your progress again? Would love to hear your stories and tips!

16 comments

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u/macrocounter98·

I feel you on the plateau! I was stuck at 200 for about 3 months. I started tracking my macros more closely and realized my protein intake was low. I bumped it up to about 1.2 grams per pound of bodyweight, and my strength started to improve. Also, consider deloading or incorporating some accessory lifts to target your triceps and shoulders more. Those can make a big difference on your bench.

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u/stayingactive20·

You might just need a break! I was plateauing for ages, and then I took a week off to relax and recharge. Came back feeling like a beast! Sometimes the body just needs a reset. 🤷‍♂️

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u/caffeine_cutter·

Did someone say caffeine? I always get a boost from a pre-workout with some caffeine before my bench day. It totally changes my energy levels!

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u/runningfromcardio·

Skill issue, bro! Just kidding! Seriously though, have you tried focusing on explosive lifts? Adding some speed work can help break that plateau. Get that bar moving!

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u/zone2_nerd·

While benching is great, don't forget about your overall conditioning. Incorporate some zone 2 cardio for recovery. It can really help with strength and endurance. Plus, it keeps your heart healthy. Can't skip leg day AND cardio!

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u/strongmommy22·

Plateaus can feel overwhelming, but remember to focus on the positives! I'm a busy mom of three, and I hit a plateau too. What worked for me was shifting my mindset. I started celebrating small wins, like improving my form or increasing my volume. I also tried a new accessory lift for my chest, like incline dumbbell presses. That variety really sparked my progress again. You're not alone in this journey!

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u/momof2_lifting·

It's so true! Nutrition matters, but I still think mental clarity is just as key. It can feel like an uphill battle, and changing routines or even rest days can help so much with that. Celebrate the small victories; they matter too!

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u/momof2_lifting·

Plateaus can be so frustrating, especially when you feel like you're doing everything right. I hit a similar wall last year when I was stuck at 185 for what felt like forever. I was following my usual routine, but the anxiety around the weight really messed with my head. I decided to change things up a bit. I took a deload week to reset both physically and mentally, then came back to my lifts with a fresh mindset. Sometimes, stepping back can really help you leap forward.

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u/strongmommy22·

I also wanted to add that mental aspect is huge! If you're feeling anxiety, maybe try some visualization techniques or light meditation before your workouts. I've found that it helps calm those nerves. Just focus on your technique and the weight will follow.

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u/hatesupps_4life·

Honestly, I've tried a bunch of supplements, but they didn't help my bench. My gains came from solid nutrition and consistent training. Don't rely on that stuff too much!

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u/running_to_breathe·

Ngl, i always change my rep range when I hit a wall. Like, go for lower reps at higher weight or just switch to high volume for a bit. Just gotta keep it fun! Running helps clear my head too.

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u/squat_to_pizza·

This slaps! But seriously, if the weight is intimidating, maybe drop it down a bit for a few weeks. Then, hit it again fresh. Sometimes it's about mind over matter. 😂

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u/whey_addict·

Bro, have you tried switching up ur grip? Wide grip, close grip, even using a false grip can change the game! Just saying, it can help you find that groove again. If all else fails, try adding some heavy triceps work. Get those arms poppin'

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u/proteinpancakes22·

Lowkey, i love making protein pancakes! If you're struggling with nutrition, switch things up. They pack a protein punch and can be a great pre-workout snack!

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u/meat_and_lifts·

Facts, man. Sometimes you just gotta eat more meat! I switched to a high-protein carnivore diet and saw my lifts jump. Quality food really fuels those workouts.

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u/bro_split_bro_420·

Real talk, sometimes you just gotta hit those accessory lifts hard. Cable flies, tricep extensions, maybe even some push-ups. Those will build that strength. Keep your spirits up, bro!

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