My Bench Press is Stuck…What Can I Do?
Never do more than 6 reps per set in a bench press strength routine.
I do a 4×6 bench routine. I slap on a weight, and when I can do 4 sets of 6 reps, I bump the weight 5 pounds. When I can do 4 sets of 6 reps with that weight, bump again.
I also supplement bench press with DB bench press and closegrip bench press. Also, it is wise to incorporate a shoulder day where you perform heavy overhead pressing.
One more point…your entire body, especially your back, is involved with the bench press. Make sure you are doing heavy BB Rows and/or deadlifts. Also make sure you are squatting at least once a week. These lifts will help put your body in an anabolic state, and help your overall strength.
And lastly, make sure you are getting good setup and leg drive.