There can be many reasons for that. Maybe your training is not appropriately structured or planed.



Maybe you have been on the same program for 6 months. Maybe you are that old school kind of guy that has a chest/biceps day every Monday, Wednesday and Friday. Maybe you just don’t eat enough calories to recuperate after your training. Maybe the last time you did chin-ups was in 2003 (being unable to do 10 chin-ups with your own weight might be a big part of the problem). Maybe you are one those guys that do bench press with a spotter that lifts half the weight for them while screaming: Push big guy! Push! Or maybe you just don’t know the right bench pressing technique. The good news is that there’s a solution. Explore one of the above-mentioned options or consult a professional and your bench press will increase again.