The bench press (and its variations) is perhaps one of the most iconic strength-training exercises ever and for good reason. It engages your chest, shoulders and triceps and it’s a common test of upper body strength. But whether you’re just starting out or a seasoned practitioner of the lift, reaching a plateau in your bench press is maddening. In this blog, I am going to laydown, a full proof plan step by step how to Increase your bench press safely and effectively.
Learn the right form for the bench press
Why It Matters:
It is key to master your form before you attempt to go heavier. Bad form restricts how much weight you can lift, and it increases the likelihood that you’ll get injured.
Key Points:
- Feet flat: To help anchor your lower body, keep your feet on the ground.
- Shoulder blades retracted: Draw your shoulder blades back and down to protect your shoulders and establish a solid base for pressing.
- Gauntlet width: The ideal grip, a medium grip (slightly wider than shoulder-width) for 1.5 times the strength and 1/3 less joint strain.
- Bar path: The bar should be following a very slight arc, hitting your mid-chest and ending up over your shoulders.
Bench Press More Often
Why It Matters:
Practice leads to progress. The more you practice the bench (assuming you’re practicing good form), the more your nervous system gets used to the movement.
Tips:
- 2-3 times weekly: Up the frequency while modifying intensity (heavy day, moderate day, speed day).
- Volume management: Just because your lifts aren’t too heavy doesn’t mean you should max out on volume in every session; manage fatigue by structuring your reps and sets.
Use Progressive Overload
Why It Matters:
To grow stronger, you need to gradually increase the stress on your muscles.
How to Apply:
Progress by adding weight: Bump up the weight in small amounts (2.5-5 lbs per side).
Reps or sets: Increase the number of reps, or sets, over time.
Cut rest: Slightly reducing rest between sets can boost endurance, and can help with hypertrophy.
Build Your Triceps, Delts, and Upper Back
Why It Matters:
You know it’s not all about the chest when it comes to bench press. “Supporting muscles play a big part, especially in locking out the bar and stabilizing the lift.”
Best Exercises:
- Triceps: Close-grip bench press, tricep dips, overhead extensions
- Shoulders: Pressing, side raises, front raises.
- Upper back: barbell rows, face pulls, band pullaparts
Incorporate Accessory Movements
Why It Matters:
Accessory lifts address weaknesses and promote muscle building in areas with carry over or support to your bench press.
Examples:
- Paused bench press: Removes momentum, develops strength out of the bottom
- Spoto press: Develops mid-range control and stability
- Board press or floor press: For a strong lockout
- Incline or decline press: For different parts of the chest.
Have A Plan For Bench Pressing
Why It Matters:
Garbage in, garbage out, as the saying goes. A good program will also include a correct rate of progression, volume and recovery.
Popular Programs:
- 5×5 (StrongLifts or Starting Strength): Novice-friendly sort of thing
- Wendler Method 5/3/1: Focused on slow and steady strength gains, without beating up your body!
- PHAT or DUP (Daily Undulating Periodization): A mix of power and hypertrophy for advanced lifters
Eat for Strength and Recovery
Why It Matters:
Training tears your muscles down — nutrition builds them back up stronger.
Guidelines:
- Protein: Get 1.6 to 2.2 grams of protein per kg body weight
- Carbs: To fuel your workouts and restoring glycogen
- Healthy fats: These help in the production of hormones and to keep our joints healthy
- Water: Dehydration affects performance and recovery
Prioritize Recovery
Why It Matters:
You don’t grow while you’re working out — you grow while you’re recovering.
Tips:
- Rest: Try to get 7-9 hours of sleep a night for muscle recovery and hormone regulation
- Days off: Schedule 1–2 rest or active recovery days per week
- Deload weeks: Incorporate an easier training week every 4–8 weeks to prevent overtraining
The Perfect Addition To Your Warm-Up And Mobility Routine
Why It Matters:
With good mobility and a decent warm up comes outside injury and improved performance.
Warm-Up Routine:
- Foam rolling (especially the upper back, chest, lats)
- Part B Warm-up 2 rounds not for time 5/side arm circles 10 shldr dislocations.
- Activation: Band pull-aparts, scap push-ups
- Warm-up sets: Work up to the weight that you plan to use for your working sets.
Spot Properly and Practice Safety Measures
Why It Matters:
Lifting heavy amounts without a spotter or safety equipment can be dangerous.
Best Practices:
- Use a spotter: Particularly when you are lifting near-maximal weight
- Use pins or arms: If you are lifting in a power rack:
- No ego lifting: Form and controlled reps over trying to impress.
It is important to track your progress and adjust accordingly
Why It Matters:
You can’t improve what you can’t measure. It can help you to identify plateaus and weaknesses.
What to Track:
- Weight lifted
- Reps and sets
- Bar speed or difficulty
- Video form checks
Don’t Make These Bench Press Mistakes
Why It Matters:
Minor mistakes can bring injury — or halts to improvement.
Common Mistakes:
- Bouncing the bar off the chest: Is dangerous and lacks control
- Flaring your elbows: Leads to shoulder strains.
- If you lift your feet or your butt off the bench: Instability and risk of injury increases
- Forgetting to train other lifts: Big bench press requires a strong body
Big Lifts: Mental Game Strategies
Why It Matters:
Heavy lifting is as much up here as out there.
Techniques:
- Visualization: Visualize yourself nailing the lift
- Self-affirmation: Transform uncertainty into belief
- Rituals: Smart setup rituals to keep you concentrated
- Breathe and brace: You want to breathe and brace or control the breath to maintain core stability and tightness.
Exercise Patience and Be Consistent
Why It Matters:
Strength gains take time, particularly beyond the beginner stage.
Mindset:
- Progress is not linear: You might reach plateaus — push through with smart changes
- Have fun: People are their best when they are enjoying themselves!
- Stick with it: Long-term consistency trumps short-term intensity
Summary Checklist:
✅ Master your form
✅ Train bench 2–3x per week
✅ Use progressive overload
✅ Strengthen the muscles around it
✅ Follow a proven program
✅ Now is the time to eat, sleep, plus heal
✅ Monitor and adapt your progress
Hold on — and keep the pressure on!
