Bench Plateau Help

Hey there Reddit! I need help in progressing past a plateau as I’ve been stuck on 80kg for a while now. By while I mean a good 2 months I can’t seem to go past 80kg bench even though I’ve progressed in every lift even standing overhead press and what not but I’m still not get past my bench past 80kg

I’ve added in paused sets in some bench days other days I try to maximise volume so I go down to 77.5kg sometimes even 75kg and I get 7-8 reps then go up to 80x5

This week I added in close grip bench to strengthen my triceps so im able to help mid rep.

I added close grip bench on tricep days btw so they’re not under chest day

Here are what my chest days look like depending on if my upper back is sore because if it is I usually skip bench and go straight to incline press to make sure back recovers

Bench press 77.5-80kg

3x5

Paused bench 2 sets 75kg

Incline dumbbell press

3 sets usually 30 or 32kg for 8-10

Pec dec for 3 sets 8 reps

Cable flys 3 sets 8 rep

When it comes to my reps it’s more mid range where I struggle with lockout and getting the weight of my chest is fine so I’m curious should I use something else or what is paused rep and close grip bench going to help in any meaningful way?

With close grip triceps if needed I did 70x6 for 3 sets I’m guessing I’ll need to up the weight seeing as i found it quite light but yeah I was 1-2reps in reserve.

Feel free to ask me questions

Thanks in advance

Posted Feb 23, 2026, 6:08 AM UTC

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