Hi there,
I do dumbell presses on the floor, one sided, starting with my weaker arm, changing sites between each set.
Currently I’m doing 4 sets of 15 repetitions each side with 25kg weight plates + the handle.
When I add 3kg (1.5kg each plate), I can’t manage to lift it 4x15 per side.
How should I proceed to break the plateau and advance to the level where I can mange to lift 4x15x28kg per side?
You just need a way to figure out how to make a “smaller” jumps. That might mean:
- doing more volume (sets, reps or both)
- getting better at a different weight
- making thr current exercise harder
- making your training denser (same volume, less time)
- moving the weight faster/working on form
- getting better at similar exercises (eg. Regular db presses, Z press)
- getting better at a limited (or longer) range version and extending it over time (this is a variant of the above)
- work on supporting muscles (I assure you that your core is almost certainly not strong enough)
- buy microweights, they come both as magnets and tiny vices for dumbbells
That’s probably enough.
How effective do you feel these are for targeting your chest for hypertrophy? Trying to come up with some more accessory ideas.