What is a common training plateau men encounter when trying to increase their bench press, and what’s one specific technique to overcome it?

The bench press is often seen as a benchmark of upper body strength, and few things are as frustrating for lifters, especially men, as hitting a plateau. You’re pushing hard, following your program, but that weight just won’t budge. This common hurdle can leave you feeling stuck and demotivated.

Understanding the Common Bench Press Plateau

One of the most frequently encountered plateaus in the bench press for men occurs at the mid-range or, more specifically, the lockout phase. This is when the bar moves off the chest, but then grinds to a halt about two-thirds of the way up, or just struggles to complete the final push to full extension. While it might feel like a general weakness, this particular sticking point often indicates a deficiency in triceps strength, stability, or the ability to ‘finish’ the lift with power.

Many lifters become very efficient at the bottom portion of the lift, relying heavily on their chest and anterior deltoids for the initial drive. However, as the bar ascends, the role of the triceps becomes increasingly dominant, especially for that final lockout. If your triceps aren’t strong enough to handle the load at that specific angle, or if your nervous system isn’t efficiently recruiting the necessary muscles, you’ll hit a wall.

The Specific Technique: Pin Presses

To directly address this lockout weakness and build a stronger, more resilient bench press, one highly effective technique is the Pin Press. Unlike standard bench pressing, which uses a full range of motion, pin presses allow you to start the lift from a dead stop at a specific point in the range of motion. This not only builds concentric strength from a disadvantaged position but also heavily taxes the triceps and stabilizers at the exact point where you typically fail.

The beauty of the pin press lies in its ability to isolate and strengthen the weaker segments of your lift. By setting the safety pins in a power rack just above your sticking point (or even slightly below it to build strength through it), you eliminate the stretch reflex that normally assists the initial phase of a regular bench press. This forces your muscles to work harder from a complete standstill, developing explosive power and raw strength in the targeted range.

How to Implement Pin Presses into Your Routine

Integrating pin presses effectively requires careful consideration:

• Set-Up: Use a power rack. Set the safety pins at the height where you typically get stuck, or slightly above to focus purely on lockout, or slightly below to build strength *through* the sticking point. You can experiment with different pin heights over time.
• Execution: Lie on the bench with the bar resting on the pins. Get into your regular bench press setup (scapular retraction, feet planted). Take a deep breath, brace, and explode the bar off the pins, pushing it to full lockout. Control the eccentric (lowering) phase back to the pins and let it rest for a second before the next rep.
• Programming: Pin presses can be used as your main bench press variation for a block of training, or as an accessory movement after your main bench press work.
  • As a Main Lift: Perform 3-5 sets of 3-6 repetitions, using heavier loads than you might expect, as you’re working a reduced range of motion.
  • As an Accessory: After your main bench, do 3-4 sets of 6-10 repetitions with a moderate to heavy weight, focusing on explosiveness.

Maximizing Your Bench Press Gains

While pin presses are a powerful tool, remember they are part of a larger strategy. To truly overcome your bench press plateau, also consider:

• Form Refinement: Ensure your bench press technique is optimal. A solid arch, proper scapular retraction, and leg drive can add significant pounds to your lift.
• Accessory Work: Don’t neglect triceps-specific exercises (e.g., skullcrushers, overhead extensions), as well as shoulder stability work (e.g., face pulls, dumbbell presses).
• Progressive Overload: Consistently strive to lift more weight, perform more reps, or increase time under tension over time.
• Recovery and Nutrition: Adequate sleep and a protein-rich diet are crucial for muscle repair and growth.

Conclusion

Hitting a bench press plateau can be disheartening, but it’s a normal part of the strength training journey. By understanding that a common sticking point at the mid-range or lockout often points to triceps or stability deficiencies, you can apply targeted solutions. Pin presses offer a direct and effective way to build strength in these crucial ranges, breaking through the barrier and propelling your bench press to new personal bests. Stay consistent, focus on technique, and embrace the challenge of pushing past your limits.