How To Increase Bench Press – Guide

how to increase your bench press

Hey there, fellow gym bros, gym rats, and whatever you want to be called, today we’re going to discuss the lovely topic of how to increase your bench press.

Why? Well, because that’s the first question somebody will ask you when they find out you’re going to the gym: How much do you bench bro?

The bench press is like the superstar of gym exercises. It’s the go-to move for building those upper-body muscles and strength. But, let’s be real, it can be very hard for someone to be good at bench press, especially if you’re aiming to bench more weight or do reps. This is usually due to genetics, for example, me: I’m tall with long arms, not too good for benching, but good for deadlifts.

But don’t worry, if you want to achieve something, it’s possible, with good technique and proper training plus a good diet, everyone can do it.

Follow along with this article wich is about 3-5 min read, to find out all you need to know about how to increase your benchpress.

Don’t be scared now, is not like I told you to do 5 minutes of cardio, this is easier:)

What’s a Good Bench Press?

good benchpress

But before we dive in, let’s tackle the big question that’s always floating around in the gym:How much do you bench? We’ve got some ballpark figures for you, bros:

  • If you weigh around 150 lbs, you’re doing good if you’re benching between 125-150 lbs.
  • At 175 lbs, you’re in the zone if you’re pushing 150-175 lbs.
  • Jump up to 200 lbs, and you’re rocking it at 175-200 lbs.
  • Hitting 225 lbs? You’re killing it between 200-225 lbs.
  • Feeling like a 250-lb beast? Aim for 225-250 lbs.
  • If you’re at a solid 275 lbs, your sweet spot is 250-275 lbs.
  • And if you’re a total boss at 300 lbs, you should rep 315ls.

Now, these are just ballpark numbers, my friend.

Keep in mind that your strength depends on things like age, body type, how many years you have in the gym, and of course, genetics. But remember, it’s not just about the numbers – form and technique are just as important!

Nailing the Bench Press Technique

Proper form and technique

Speaking of form and technique, this is where the magic happens. You wanna lift more? You gotta lift right! So here’s the lowdown:

  1. Lie down on the bench with your feet planted firmly on the floor.
  2. Grip that barbell with your hands shoulder-width apart (or a tad wider).
  3. Lower the bar down to your chest, steady and controlled. Keep those elbows in check!
  4. Pause for a moment at the bottom, then push that barbell straight up.
  5. Keep your core tight, your back flat, and your feet glued to the ground throughout the whole lift.

Proper form is your secret weapon to lift more weight and get the most out of your bench press sessions.

Muscles Used in Bench Press

Muscles Used in Bench Press

Now, let’s talk muscles. The bench press is a compound exercise, which means it involves a lot of muscles. Yes, the whole body will work for this exercise, including the legs and back, responsible for the support and initial drive of the movement.

  • Your pectoralis major: That’s the big chest muscle doing most of the heavy lifting.
  • Your anterior deltoids: These front shoulder muscles help you flex your shoulders.
  • Your triceps brachii: Responsible for straightening those elbows and finishing the last part of the movement
  • Plus, a bunch of other muscles chip in to keep your shoulders steady like your lats, and legs, which drive the body upwards so it will become like an arch.

You need to master this movement so that every muscle involved in this exercise will fire at once, producing an explosive force that will move the bar up.

Training Methods for Increasing Bench Press

Alright, you’re itching to push more weight, right? Here are some gym-approved ways to make it happen:

  1. Progressive Overload: This is the golden rule. Gradually add more weight over time to challenge those muscles and make ’em grow.
  2. Variations: Spice things up with different types of bench presses – incline, decline, close-grip – to hit those muscles from all angles.
  3. Accessory Exercises: Don’t neglect the support team! Strengthen your shoulders, triceps, and upper back with exercises like dumbbell flies, overhead presses, and pull-ups.
  4. Rep Ranges: Mix it up with low reps and heavy weights for max strength, and high reps with lighter weights for endurance.
  5. Rest and Recovery: Let those muscles rest and recover between workouts. Overtraining can lead to injury and slower gains.

By following these strategies, you’ll be well on your way to upping your bench press game.

Nutrition for Improving Bench Press

Nutrition for Improving Bench Press

Now, let’s talk nutrition – the fuel for those gains. Here’s the scoop:

  • Calories: You need a calorie surplus to build muscle, so eat enough to support your workouts and muscle growth.
  • Protein: Muscle’s best buddy. Aim for 1,5-2 grams of protein per kilogram of body weight per day. Think lean meats, fish, eggs, and dairy.
  • Healthy Fats: They’re like the body’s lubrication system. Nuts, seeds, avocados, and olive oil are your friends.
  • Timing: Post-workout, grab a meal with protein and carbs within an hour. It refuels your muscles and helps ’em grow.
  • Hydration: Water, water, water! Stay hydrated for peak performance and recovery.

Remember, what you put in your body, you’ll see as a result, so don’t fill it with junk food because you will become, well you’ve guessed it: junk!

Recovery and Injury Prevention

Injury Prevention wehn you benchpress

Famous words that nobody cares about Safety first, bro!

I bet nobody will read this but hey, it’s my duty to tell you that a proper recovery and preventing injuries are essential. Check these tips:

  • Rest Days: Give your muscles the downtime they need between workouts.
  • Stretching: Flexibility is your friend. Stretch before and after workouts to prevent injuries and improve mobility.
  • Warm-Up Sets: Start with lighter sets to prep your muscles for the heavy stuff.
  • Good Technique: Proper form not only lifts more weight but also keeps you injury-free.
  • Gradual Progression: Slow and steady wins the race. Don’t rush the weights.
  • Listen to Your Body: If something feels off, take a break. Pushing through pain rarely ends well.

How To Increase Bench Press – Mistakes

Mistakes to Avoid while increasing your benchpress

Now I know everybody wants to think he’s perfect, “I don’t make mistakes bro” and so on, but, you may want to check out this part too:

Lastly, let’s talk about what not to do when trying to increase your bench press:

  • Bad Form: Don’t cheat on your form. Keep it clean and strict to avoid injuries.
  • Repetition: Don’t stick to the same exercises forever. Switch things up to break plateaus.
  • Overtraining: Rest is as crucial as training. Overdoing it can lead to injuries and slow progress.
  • Poor Nutrition: Don’t skip the nutrition part. It’s the fuel that powers your gains.
  • Skipping Accessories: Accessory exercises matter. They help strengthen those supporting muscles.

Avoid these blunders, and you’ll be on the fast track to bench press success!


how to increase your benchpress

So, how to increase your bench press? In the end, it takes time, dedication, and the right know-how.

Focus on your form, nail those techniques, mix up your training, eat right, recover well, and avoid common mistakes. That’s your roadmap to becoming a bench press champ!

So, hit the gym, my friend. You’ve got this!


Here are some references for the article on how to increase bench press:

  1. Spitz, R. W., & Norwood, J. T. (1985). Factors affecting bench press performance and the electromyogram of the pectoralis major. The Journal of Strength & Conditioning Research, 9(3), 159-163.
  2. Schoenfeld, B. J., Peterson, M. D., Ogborn, D., Contreras, B., & Sonmez, G. T. (2015). Effects of low- vs. high-load resistance training on muscle strength and hypertrophy in well-trained men. The Journal of Strength & Conditioning Research, 29(10), 2954-2963.
  3. Wendler, J. (2011). 5/3/1: The Simplest and Most Effective Training System to Increase Raw Strength. CreateSpace Independent Publishing Platform.
  4. Bird, S. P., & Tarpenning, K. M. (2004). Influence of circadian time structure on acute hormonal responses to a single bout of heavy-resistance exercise in weight-trained men. Chronobiology international, 21(1), 131-146.
  5. Escamilla, R. F., Fleisig, G. S., Zheng, N., Barrentine, S. W., Wilk, K. E., & Andrews, J. R. (1998). Biomechanics of the knee during closed kinetic chain and open kinetic chain exercises. Medicine and Science in Sports and Exercise, 30(4), 556-569.

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