<p>I’ve been lifting with my football team and wrestling team for the past six months, and my upper body isn’t really seeing results. I’ve been lifting weights 4 times a week while doing 1 day of high intensity interval training. My deadlift has gone up like 90 pounds, my squat about 40 pounds. My bench hasn’t increased over the past few months. I do drink protein shakes. Anyone have an explanation (and more importantly a solution) to my problem?</p>
<p>How are you with push ups & pull ups?</p>
<p>What do you mean by “seeing results”? </p>
<p>Are you lifting heavier weights than you used to? That’s one result.</p>
<p>Are you seeing definition in your arms and shoulders? That’s another result.</p>
<p>For the latter, I recommend using dumbbells in a variety of ways. For example: [Dumbbell</a> Workout to get Ripped! - YouTube](<a href=“Dumbbell Workout to get Ripped I Raghav Pande - YouTube”>Dumbbell Workout to get Ripped I Raghav Pande - YouTube)</p>
<p>Sorry if I wasn’t clear, I’m looking to get strength, not necessarily to tone. Pushups I can do about 25 with my chest touching the ground. I suck at pull ups and can only do three without being assisted. I weigh like 185. My weight for 5 reps is 275 dead, 245 squat, and only 135 bench. I have most trouble on bench with the lockout. I’ve tried close grip bench, benching with chains, dips, and skull crushers. Anyway for me to increase my bench?</p>
<p>Benching uses both pectorals and triceps. It sounds as though your triceps are somewhat weak. How tall are you and how old? Are you shaving yet?</p>
<p>Pullups are an issue if your lats are weak.</p>
<p>I’m going to guess that you are probably someone who’s on the taller, skinnier side, and that your arm length may be a little disproportionately long compared to your height. Measure your height accurately, and then measure your fingertip to fingertip wingspan (lie on the floor chest down and push a carpenters tape rule apart with your middle fingers as the pressure point.) If you are on the lankier side, you are going to have to work longer and harder for upper body gains.</p>
<p>You have to make sure you work both push and pull muscles as well as core. If you work biceps, you need to maintain the same level with triceps. Same with chest and back. shoulders are also important to chest and back. Make sure you give yourself a couple of days in between heavy lifting for recovery. If you don’t, you will undo your gains.</p>
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<p>I would agree. At your age and strength and overall size, you should be looking to do more pull ups. Add inverted rows to your workouts (TRX is great for that). Also, 3-pt single-arm dumbbell rows (one hand on weight bench, two feet out behind, neutral spine, row with the free arm). Mix those pulling moves in with chin ups. To get my volume of chins up, I’ve been doing sets of 6 – 3, then 2, then 1.</p>
<p>I would also do a variety of pushes, not just barbell bench press. I’m a big fan of alternating DB presses – hold both weights up, lower and raise one, then lower and raise the other. You can do them kneeling, standing overhead, or on a bench. DB pressing is easier on your shoulders than barbell. Mixing in the variety will allow you to keep the volume up without over doing bench press day after day after day. The DB versions force you to use muscles to stabilize the weights in all directions.</p>
<p>Also, I would make a dedicated commitment to intense core training. It makes a big difference on funtional upper body strength.</p>
<p>I would also replace some of your deadlift and squats with single leg versions – single leg dead lifts and rear foot elevated split squats. The bilateral dead lifts and squats are great for posting big numbers, but, in some ways, they can mask a lack of underlying functional strength. There’s no hiding on the single leg versions.</p>
<p>you’re benching 135-don’t bother with specialization, especially with accommodating resistance (bands, chains, weight releasers) or triceps specialization. eat, sleep, and add weight to the bar. really, that simple. Also, how many days are you doing upper body? Try 1 heavy day, and 1 day with higher volume. Honestly though, my first point is most valid- to bench more, you need to bench more.</p>
<p>edit to add: your bench # seems where it should be given the 2 plate ish squat/dead. Its not really ‘lagging’.</p>