Increasing your bench press requires a combination of proper technique, progressive strength training, supportive accessory exercises, nutrition, and adequate recovery. Whether you’re a beginner or an experienced lifter, optimizing these areas will help you push through plateaus and steadily increase your bench press max.
1. Perfect Your Technique
Form is everything when it comes to bench pressing. Start with your grip—most lifters perform best with a grip slightly wider than shoulder-width. Your wrists should remain straight, stacked directly over your elbows. Set your feet firmly on the floor, and arch your lower back slightly while keeping your shoulder blades pinched together. This creates a stable base and minimizes the distance the bar needs to travel. Lower the bar under control to your lower chest or sternum, and press it back up in a slightly curved path toward your eyes.
2. Train for Strength with Progressive Overload
To build a stronger bench, you need to lift heavier over time. This principle, called progressive overload, involves gradually increasing the weight, volume (sets and reps), or intensity of your workouts. Aim to bench press 2–3 times per week, with at least one heavy session focusing on low reps (3–5 reps for 4–6 sets). Keep track of your lifts and attempt small, consistent improvements weekly.
3. Incorporate Accessory Lifts
Bench pressing isn’t just about your chest. A strong bench also requires powerful triceps, shoulders, and upper back muscles. Some of the most effective accessory exercises include:
- Incline or Close-Grip Bench Press: These variations target different angles and muscle groups.
- Overhead Press: Strengthens shoulders and upper chest.
- Dumbbell Presses: Improve muscular balance and control.
- Rows and Pull-Ups: Strengthen the upper back, which stabilizes your press.
- Triceps Extensions and Dips: Build lockout strength for the top of the lift.
4. Use Smart Programming Techniques
Training programs like 5/3/1, Westside Barbell, or the Texas Method include built-in progression and variation to keep your strength increasing. You can also use techniques like paused bench (holding the bar on your chest briefly), board presses (limiting range of motion), or chains/bands (adding resistance at the top) to break through sticking points.
5. Prioritize Recovery
Strength gains happen during recovery, not just during workouts. Ensure you’re sleeping at least 7–9 hours per night and taking rest days seriously. Overtraining can stall progress and increase the risk of injury. If your joints feel sore, consider deloading every 4–6 weeks—a week with lighter weights and reduced volume.
6. Eat to Support Strength
Fueling your body properly plays a crucial role. Ensure you’re eating enough protein (around 1.6–2.2 grams per kilogram of body weight daily) and maintaining a slight calorie surplus if your goal is strength gain. Creatine monohydrate is a proven supplement that can also support heavier lifts over time.
Final Thoughts
Improving your bench press is a long-term endeavor. Focus on consistent effort, solid technique, and smart training. Don’t chase ego lifts—build a foundation with perfect reps, and the heavier numbers will come. If you’re stuck, change one variable at a time and track your progress closely. With time and discipline, a stronger bench is within your reach.