Boost Your Bench: 5 ways to increase your bench press

The bench press is a popular exercise for building upper body strength and muscle mass. Despite its popularity, many people struggle to increase their bench press weight, leading to frustration and disappointment. However, by incorporating specific tips and techniques, it is possible to improve your bench press and the results in improved upper body strength and toning will reward you for the effort.

In this article, I will explore five practical tips to help you boost your bench press. I will focus on improving your form and technique, varying your training methods, and engaging your core muscles.

Whether you are a novice or an experienced lifter, these tips will help you maximize your results and take your bench press to the next level. By following these guidelines, you can overcome plateaus, improve your strength, and increase your confidence in the gym.

I once won $200 in a bench press competition which a gym chain was running in the local shopping center, by smashing out 85 reps with my body weight on the bar, which was higher than anyone else achieved, and you can't say that isn't fun. Let me know if you can beat that, and I'll try harder and do more:)

Improve your bench press - 5 Key Takeaways

Bench Press Technique

Form and technique are essential components of the bench press exercise, whether you're a complete beginner or experienced power lifter, as they not only prevent injuries but also facilitate muscle engagement and strength gains, much like a well-tuned engine leads to optimal performance and efficiency.

One important aspect of proper form is establishing a strong mind-muscle connection. This means focusing on engaging the targeted muscles during the movement, rather than just going through the motions. Novice lifters should focus on developing this connection through practicing slow, controlled repetitions and concentrating on the muscle contraction.

Common mistakes in bench press form include flaring the elbows out too much, which can cause strain on the shoulders, and arching the back excessively, which can lead to lower back injuries. It is important to keep the elbows at a 45-degree angle and maintain a natural arch in the back.

Making sure that you are pressing your shoulders into the bench will improve your bench press strength, pressing the bar away from you with maximum drive.

Grip consistency is crucial for proper technique and progression.  A wider grip works the chest muscles more, while a narrower grip targets the triceps.  Experimenting with different grips can help determine the most effective grip for individual goals and body types. 

Increase Your Bench Press - Training Methods

Different training methods have been shown to effectively improve bench press strength and form.

One popular method is German Volume Training, which involves performing 10 sets of 10 reps with a moderate weight, with only a short rest period between sets. This high volume approach helps to build muscle endurance and can lead to significant strength gains over time. It is important to choose a weight that is challenging but manageable, as proper form and technique should always be maintained.

Another effective training method is Stronglifts 5x5, which focuses on five compound exercises, including the bench press, performed for five sets of five reps, increasing weight gradually over time. This method emphasizes progressive overload, which helps to build strength and muscle mass. It is important to perform each repetition with proper form and technique, and to rest sufficiently between sets to allow for proper recovery.

Incorporating these various training methods into a workout routine can help to improve bench press strength and form, leading to greater overall upper body strength and muscle development.

Boost Your Bench Press Strength - Progressive Overload

When it comes to increasing your barbell bench press, one of the most effective and proven methods is progressive overload. By understanding and applying this principle, you can unleash your full potential and achieve substantial gains in your bench press performance.

Progressive overload, in the context of bench press training, involves gradually increasing the stress placed on your chest, shoulders, and triceps muscles over time usually by manipulating how much do you bench alternating with increased number of reps per set. This consistent and systematic progression when implemented properly in your bench press program challenges your muscles to adapt and become stronger, allowing you to lift heavier weights and push through plateaus.

If you're just trying to add extra plates to the bar to increase the weight every session, that's a frankly moronic approach to training which leads to inferior results and most likely some nasty injury.

Here are some essential steps to implement progressive overload for your bench press training:

Remember, progressive overload is a gradual and sustainable approach to training that respects your body's capabilities while steadily challenging them. With patience, dedication, and a focus on progressive overload, you can elevate your bench press strength to new heights and bench big.

For a more in depth explanation of progressive overload as it relates to the principles of strength training, including nine ways to achieve it, take a look at the article below.

Stability and Core Engagement to Increase Bench

Stability and core engagement play important roles in strength and conditioning generally, including maximizing bench press performance and reducing the risk of injury.

Proper breathing and foot placement are essential components in achieving and maintaining a stable base during the exercise.

The bench press requires the lifter to maintain a rigid and stable torso, which requires activation of the core musculature.

In addition to improving performance, stability and core engagement can also aid in injury prevention.

Muscular imbalances and weaknesses in the core musculature can lead to compensations in other areas of the body, increasing the risk of injury.

Proper breathing techniques and maintaining a tight core can help minimize these compensations and improve overall stability, reducing the likelihood of injury.

Therefore, focusing on core strengthening exercises and practicing proper breathing and foot placement during the bench press can ultimately lead to improved performance and injury prevention.

Bench Press Tips - Measure Your 1 Rep Max

So you really want to bench and you mean a heavy bench!

Well, if you've got this far you deserve a bonus tip because you're clearly serious about leaning ways to improve your bench.

So here goes. Measure your bench press max lift for one rep, so that you have an accurate starting point from which to program your weights and reps so that the training program you follow will be tailored to produce the best results, and;

Consistently track and update your one rep max lift as you increase bench press strength, because by doing so you will know that you are continuing to achieve the all important progressive overload, and delivering yourself rewards by way of the satisfaction you are certain to feel as over time you see your numbers continue to increase.

Check out our handy one rep max calculator below.

Bigger Bench - Frequently Asked Questions