Whether you’re a seasoned lifter or a beginner, increasing your bench press can feel like a constant challenge. If you’ve been stuck at a plateau, don’t worry — it happens to everyone! The good news is there are several practical strategies you can implement to increase your bench press and achieve those strength goals.
Here are some tried and tested ways to build a stronger bench press, from improving technique to using the right tools.
1. Focus on Technique
A solid bench press starts with perfecting your technique. Without the right form, you're not only risking injury, but you may also be leaving strength gains on the table. Focus on the following:
- Proper Grip: Your hands should be slightly wider than shoulder-width apart. A wider grip may recruit more chest muscles, but ensure your wrists stay straight and not bent.
- Elbow Position: Keep your elbows at about a 45-degree angle to your body (not flaring out too wide). This optimizes muscle engagement and reduces shoulder strain.
- Leg Drive: Your legs should be planted firmly on the ground. Use them to drive power through your feet and into the bar for a more efficient lift.
- Bar Path: Lower the bar slowly and in control to just below your chest, then push straight up, keeping the bar over your shoulders.
Improving your form can often lead to immediate increases in strength as you maximize muscle recruitment and reduce inefficiencies.
2. Train with Progressive Overload
One of the best ways to increase your bench press is by systematically increasing the weight you’re lifting. This concept, called progressive overload, is about gradually increasing the resistance over time to challenge your muscles and stimulate growth.
However, jumping up in big increments can be daunting and sometimes even unrealistic, especially if you're lifting heavy. Instead, incorporate micro change plates into your routine. These small, fractional weights (often as little as 0.25-0.5 kg per side) allow you to make smaller increases in weight, making it easier to progress without feeling overwhelmed or plateauing.
Micro change plates are especially useful when working with dumbbells. If you can’t add more weight to your dumbbells right away, these plates provide just enough increase to make your muscles work harder without being too big of a jump.
3. Incorporate Accessory Movements
Sometimes, increasing your bench press isn’t just about benching more — it’s about improving the muscles that support your bench press. These accessory exercises target the muscles involved in pressing movements, helping you get stronger overall.
- Tricep Strength: Strong triceps are key to locking out the top of your bench press. Incorporate tricep extensions, skull crushers, or close-grip bench presses to help strengthen these muscles.
- Chest and Shoulder Activation: Exercises like dumbbell chest presses, incline presses, or shoulder presses will activate your chest and shoulders in a slightly different way, providing better overall development for your bench press.
- Back Strength: A strong back helps stabilize the bench press and provides support during the movement. Rows, lat pulldowns, and face pulls are great for reinforcing the posterior chain.
4. Use the Paused Bench Press Technique
The paused bench press is a great way to increase strength at the bottom of the movement, where many lifters struggle. In this variation, you lower the bar to your chest, pause for 1-2 seconds, and then press it back up without any "bounce."
This pause removes the stretch reflex and forces your muscles to engage more actively at the bottom portion of the lift. Incorporate paused reps into your routine to build strength where you may be weakest.
5. Train for Volume with Lighter Weights
Sometimes the best way to increase your one-rep max is by working with higher volume at lighter weights. Instead of focusing solely on heavy singles, try training with moderate loads for multiple sets of 6-12 reps. This helps develop muscle endurance and hypertrophy, both of which contribute to a stronger bench press.
During these volume sessions, make sure you’re still maintaining proper technique. Your goal is to develop muscle endurance and build a solid foundation for your heaviest lifts.
6. Prioritize Recovery
Don’t underestimate the importance of rest. Increasing your bench press requires your muscles to repair and rebuild, and that process only happens when you’re properly recovered. Overtraining can lead to burnout and injuries, so listen to your body and give yourself enough time to rest between heavy lifting sessions.
Incorporate activities like stretching, foam rolling, and even yoga to keep your muscles flexible and healthy. Also, make sure you're eating enough to support muscle growth, including a balance of protein, healthy fats, and carbohydrates.
7. Use Spotters and Safety Equipment
When increasing your bench press, safety is paramount. Always bench with a spotter who can help you out if the weight becomes too much, especially when testing your limits. If you don’t have a spotter, consider using a bench press safety rack or pins to catch the bar in case you fail a lift.
Final Thoughts
Increasing your bench press is a combination of strategy, patience, and hard work. By improving your technique, utilizing progressive overload with tools like micro change plates, and focusing on accessory exercises, you’ll be well on your way to building a bigger and stronger bench press.
As with any strength goal, consistency is key — so keep at it, stay patient, and the gains will come. Happy lifting!