Here’s what to do if your bench press is stuck.

I’ve built up to a 100kg (225 lbs) bench press at about 80kg.

Not the most impressive by any means but I still have a long way to progress in my strength capacity and I'm still trying to perfect my form, especially on incline presses.

The bench press is a very stubborn exercise, but you know what is not a stubborn exercise?

The weighted dip.

You can actually get stronger at the weighted dip very quickly.

In fact, I’ve just added 15kg to my weighted dip in just two months and I know that my bench press is about to blow up.

The reason?

The weighted dip is known as the upper body squat.

It forces your body to activate a large amount of muscle… and the more muscle you can activate, the more strength you can build.

The dip is a closed chain movement.

Your hands are fixed, and your body is moving through space.

Whereas the bench press, your hands are moving.

If you’re stuck on the bench press?

Switch the bench press to the weighted dip.

Do it for two months.

Add 10-20kg of strength (probably even more).

Go back to the bench press, and within one month, you will hit the biggest bench press PR of your life.

I use exercise rotations a lot, as soon as I stagnate on a certain lift for 2 consecutive sessions. The bench press to the weighted dip is by far the most effective exercise rotation I've ever used.

And a side bonus is that it will EXPLODE your triceps (and that's coming from someone who had stubborn growth in his triceps)

I’ve never seen this approach fail.

Give it a try!

Talk Soon,

Seb Hodgkinson

P.S.

Use exercise rotations, don't be that stubborn guy lifting the same weight for the same reps all year round.

Progressive overload is key.