Why is my push day stalled on a PPL routine with low training frequency?

[DonaldJA]

I’ve been doing a standard push-pull-legs split for about a year, but my push day progress has completely stalled. I can’t seem to add weight or reps on my bench press or overhead press anymore, and I’m wondering if my **muscle group training frequency** is just too low. Maybe hitting chest and shoulders only once a week isn’t enough for me now.

[Edward.J]

Yeah, I’ve been there. After a year my bench just wouldn’t budge. I didn’t scrap the plan, I added a second light push session midweek just to keep the movement fresh—focus on speed and technique, nothing heavy. A few weeks later I could eke out a rep or two on the top set, but it wasn’t a breakthrough.

[TylerFL]

On the muscle group training frequency thing, I’m not sure one heavy chest/shoulder day is enough once you’ve been at it for a while. I tried two push sessions with different focuses, one heavier and one lighter, and it helped me feel less fried in week to week lifting, even if the numbers didn’t double.

[Thomas91]

Sometimes I caught myself thinking it was technique, not volume. I caught a few shrugging shoulders and letting the bar drift—took a breath and reset, but it didn’t magically unlock a bunch more reps.

[Zachary2]

Maybe I drifted off topic for a moment, but I also fiddled with mobility and rest before the bench on pop days. Do you think the problem is the lift or fatigue from other days?