The bench press is one of the most popular measures of upper body strength and a staple exercise in gyms worldwide. Whether you are a powerlifter, bodybuilder, or recreational lifter, a stronger bench press is a common goal.
Improving your bench press requires attention to technique, smart programming, and targeted accessory work. This guide covers the key strategies for adding weight to your bench.
Perfect Your Technique
Set-Up and Arch
Create a stable base by planting your feet firmly and driving them into the floor. Squeeze your shoulder blades together and create a moderate arch in your upper back. This position protects your shoulders and improves leverage.
Bar Path
The bar should not travel straight up and down. Lower the bar to your lower chest or sternum, then press it back toward your face. This diagonal bar path uses your chest and shoulders most efficiently.
Leg Drive
Your legs are part of the bench press. Drive your feet into the floor as you press, creating tension throughout your body. Proper leg drive can add significant pounds to your bench.
Programming For Strength
Frequency
Bench pressing twice per week allows for more practice and volume than once weekly. Vary the rep ranges between sessions, using heavier weights one day and moderate weights for more reps on another.
Progressive Overload
Consistently increase weight or reps over time. Even small weekly increases add up to significant progress over months. Track your workouts to ensure you are progressing.
Best Accessory Exercises
Close-Grip Bench Press
This variation emphasizes the triceps, which are crucial for lockout strength. Use a grip just inside shoulder width and keep your elbows close to your body.
Overhead Press
The overhead press builds shoulder strength that transfers directly to the bench. Strong front deltoids help drive the bar off your chest.
Dumbbell Pressing
Dumbbell bench variations address muscle imbalances and increase range of motion. Include incline and flat dumbbell pressing in your program.
Recovery Considerations
Your bench press will not improve without adequate recovery. Prioritize sleep, nutrition, and managing overall training stress. Sometimes reducing training volume allows for better progress than adding more work.