The reason you can't seem to get stronger or add more muscle is rarely that you're not training hard enough. More than likely it's that your form is breaking down when the weight gets heavy.
The solution? Use balls to improve your mobility. We like the specially designed mobility balls from Acumobility (acumobility.com), but lacrosse or tennis balls work, too, to help open up every muscle group.
The balls work like a massage, releasing chronically tight muscles in the back that prevent you from arching your thoracic spine and retracting your shoulder blades when you bench press and shoulder press. Improving your ability to achieve these positions makes for a stronger platform to bench press from.
For example, here’s how to use them if your bench press is stuck, according to orthopedic acupuncturist and Acumobility CEO Brad Cox.