I hit a Platue, and need help
Well since last Sept. I've been lifting weighs consistantly, and I've reached a platue on my bench. For my chest I do cable fly's for 3-4 sets 10 reps each, then i got to flat bench and do 4 sets the 1st 3 sets are 10 reps and the last set is around 4-7 reps depending on the day. After that I go do incline dumbbell presses 3-4 sets 10 reps each. then i go do inclines on the machine for 2 sets 10 reps each. and after that I might do some flys to end it, but not all the time.
I do this on Monday and thursday. for about a month I did it once a week and I started to have to drop weight on the bench. I did stop for 12 days in that 7 monthes, but it took a good month to get back up to what I was lifting before I stopped. One last thing i haven't added weight for a good 2- 3 months. What can I do to increase my Bench?