What are Some Ways I Can Improve my Bench Press?
Bench Press
It is one of the staple exercises that we all want to master and continue to push more weight on.
Ever been asked how much you bench?
Bench Press is a compound exercise that targets the chest, shoulders, and triceps. Generations of strength trainers have sworn by it; for many, it's at the top of their exercise hierarchy.
What if we told you we could help you master your bench press and reach that special PB weight you’ve always wanted?
We know you’ve got a number you want to hit.
We all do!
Now that we have you hooked, follow these simple steps, and you’ll start improving on your bench press, guaranteed.
Warming Up – Begin the Workout Correctly
It’s sometimes a chore at the beginning of the workout that’s often rushed or skipped. However, this is one of the most important factors in setting yourself up for a great workout and new personal bests.
Shoulder Mobility (Internal/External Rotation)
Using a rubber band or cable machine, set at elbow height, move your forearm inward and outward while keeping your elbow locked to your side. The slower and more controlled you move your shoulder, the more activation you’ll achieve in the external rotators.
Continue for 10 – 12 repetitions (reps) on each arm. Perform 2 - 3 sets if possible.
Push Ups + Band Pull Aparts
Simply stand beside your bench, jump down, and perform 10 – 12 reps. If a fully controlled Push-up is still too much, try a Barbell Push-up in a rack instead. Set the J-hooks up around hip, mid-thigh, or knee height (or use a box if available) and gradually lower your chest to the bar. This will help you learn the movement of a Bench Press and develop the necessary technique, strength, and endurance.
Starting the Bench Press Movement
Ease into working sets.
It is important not to rush into lifting heavy weights straight up. Easing into strength/endurance sets is the key to warming up your muscles and helping prevent injury.
Quality over quantity. Consistency over perfection. Slow and steady.
For example:
If your goal is to bench 70 kilograms (kg). Start with 1 – 2 sets of the bar, then move on to 40 kg for 6-8 reps, and finally, when your body is primed to lift heavier weight, move upwards to your goal of 70 kg. The aim is to lower the reps, and you increase the weight. Once you reach 4-5 reps, move up to 50kg, then perform 3-4 reps at 60kg and 1-2 reps at 70kg.
Want A Better Bench Press: Master your Form – The Heavy Lifting Can Wait
Let's look at some accessory movements
It is incredibly important to occasionally put the heavy lifting aside and focus on your technique and accessory movements. Understanding and perfecting your pressing technique is key to pushing heavier weight on the bar over time.
A flat bench or incline Dumbbell Press is a great way to strengthen the shoulders, pectorals, elbow joints, and triceps. However, it can often be more difficult and challenge you unilaterally (one arm at a time).
Laying back on the bench, ensure your back is naturally arched (not excessive), with your upper back pushing into the bench. Your feet should be shoulder-width apart, digging your heels into the floor. Positioning your feet is incredibly important in stabilising your core and hips. The harder you can push your feet onto the floor, the better and more stable you will be on the bench.
Your glutes need to be glued to the bench. Don't be afraid to squeeze those cheeks.
Your grip must be wide enough to allow your forearms to be straight. Choose what feels right for you while ensuring your wrists are straight, and your elbows are between a 45- and 75-degree angle.
The Bench Press is a compound exercise, but don’t slack on isolating those triceps! Isolating and working on strengthening the primary muscles that the bench press uses is a vital factor in your overall strength improvement.
Exercises That We Recommend
Dips
Primarily focuses on strengthening the triceps along with the anterior deltoid
(shoulders) and pectoralis (chest) muscles.
Dumbbell Shoulder Press
A simple yet effective overhead exercise that strengthens the shoulders which helps improve your overall upper body strength.
Close Grip Push-Ups
An exercise that can be done anywhere at any time. This body weighted exercise primarily works the triceps along with the deltoids (shoulders) and pectoralis (chest)muscles.
It’s as Simple as Progressive Overload.
You may have heard it before, but it’s true, progressive overload is key in gaining strength.
Why?
Gradually increasing the weight and reps, forces your body to adjust to the demand on the muscles. Avoid plateauing in your training and discover how much your muscles can take by slowly adjusting your training.
Optimise what your body is capable of!
How?
Adding Reps > adding weight
For example:
You’re currently pushing 70 kg for 5 sets of 5 reps. Increase your weight by 2.5 kg and do a minimum of 5 sets of 3 reps.
Stay at this weight until you can complete 5 sets of 5 reps of 72.5 kg and then increase your weight by 2.5 kg and the cycle begins again.
Breathwork and Benching
Incorporating breathwork into a bench press workout can enhance performance by improving oxygen delivery to the muscles, boosting focus, and reducing fatigue.
Here is what to do: Inhale deeply while lowering the bar to your chest to maintain control and stability, then exhale forcefully as you press the bar upward to maximise power and muscle engagement. Repeat this pattern until the reps are complete. Perform for all sets.
Summary:
Improvement is not an overnight fix. It takes time, patience, and determination. Bench press is a great compound exercise that helps improves your overall upper body strength.
While ensuring you are setting yourself up with a solid warmup and form, you’ll then be able to utilise progressive overload and isolation exercises to your advantage towards pushing heavier weights.
Bench Press Program
| Week | Exercise | Sets (Total) | Warm Up Sets | Rest (sets) | Work Sets | Weight % (1RM) | Tempo |
|---|---|---|---|---|---|---|---|
| 1 | Bench Press | 5 | 2 x 10 reps | 2 mins | 3 x 8 Reps | 55% - 65% | 3 | 1 | 1 |
| 2 | Bench Press | 5 | 2 x 10 reps | 2 mins | 3 x 8 Reps | 65% - 70% | 3 | 1 | 1 |
| 3 | Bench Press | 5 | 1 x 8 reps | 2 mins | 4 x 6 Reps | 70% - 75% | 3 | 1 | 1 |
| 4 | Bench Press | 4 | 1 x 8 reps | 2 mins | 3 x 6 Reps | 80% - 85% | 3 | 1 | 1 |
| Deload 5 | Dumbell Press | 3 | none | 3 mins | 3 x 12 reps | 40% - 50% | 3 | 1 | 1 |
| 6 | Bench Press | 5 | 2 x 10 reps | 3 mins | 3 x 8 Reps | 65% - 70% | 3 | 1 | 1 |
| 7 | Bench Press | 5 | 1 x 8 reps | 3 mins | 4 x 5 Reps | 80% - 85% | 3 | 1 | 1 |
| 8 | Bench Press | 4 | 1 x 6 - 8 Reps | 3 mins | 3 x 3 Reps | 85% - 90% | 3 | 1 | 1 |
| 9 | Bench Press | 4 | 1 x 6 - 8 Reps | 3 mins | 3 x 3 Reps | 90% - 95% | 3 | 1 | 1 |
| 10 | Bench Press | 3 | 1 x 5 Reps | 3 mins | 2 x 1/2 Reps | 95% - 100% | 3 | 1 | 1 |
| * Deloading means scaling back workout intensity or volume for a short period to allow the body to recover. It prevents overtraining, injury and mental fatigue - Considered Recovery Week *Tempo - Down for 3 sec, pause on the chest for 1 sec, power out for 1 sec |
|||||||
| EXERCISE: | Bench Press |
| SETS (TOTAL): | 5 |
| WARM UP SETS: | 2 x 10 reps |
| REST (SETS): | 2 mins |
| WORK SETS: | 3 x 8 Reps |
| WEIGHT % (RM): | 55% - 65% |
| TEMPO: | 3 | 1 | 1 |
| EXERCISE: | Bench Press |
| SETS (TOTAL): | 5 |
| WARM UP SETS: | 2 x 10 reps |
| REST (SETS): | 2 mins |
| WORK SETS: | 3 x 8 Reps |
| WEIGHT % (RM): | 65% - 70% |
| TEMPO: | 3 | 1 | 1 |
| EXERCISE: | Bench Press |
| SETS (TOTAL): | 5 |
| WARM UP SETS: | 1 x 8 reps |
| REST (SETS): | 2 mins |
| WORK SETS: | 4 x 6 Reps |
| WEIGHT % (RM): | 70% - 75% |
| TEMPO: | 3 | 1 | 1 |
| EXERCISE: | Bench Press |
| SETS (TOTAL): | 4 |
| WARM UP SETS: | 1 x 8 reps |
| REST (SETS): | 2 mins |
| WORK SETS: | 3 x 6 Reps |
| WEIGHT % (RM): | 80% - 85% |
| TEMPO: | 3 | 1 | 1 |
| EXERCISE: | Dumbell Press |
| SETS (TOTAL): | 3 |
| WARM UP SETS: | none |
| REST (SETS): | 3 mins |
| WORK SETS: | 3 x 12 Reps |
| WEIGHT % (RM): | 40% - 50% |
| TEMPO: | 3 | 1 | 1 |
| EXERCISE: | Bench Press |
| SETS (TOTAL): | 5 |
| WARM UP SETS: | 2 x 10 reps |
| REST (SETS): | 3 mins |
| WORK SETS: | 3 x 8 Reps |
| WEIGHT % (RM): | 65% - 70% |
| TEMPO: | 3 | 1 | 1 |
| EXERCISE: | Bench Press |
| SETS (TOTAL): | 5 |
| WARM UP SETS: | 1 x 8 reps |
| REST (SETS): | 3 mins |
| WORK SETS: | 4 x 5 Reps |
| WEIGHT % (RM): | 80% - 85% |
| TEMPO: | 3 | 1 | 1 |
| EXERCISE: | Bench Press |
| SETS (TOTAL): | 4 |
| WARM UP SETS: | 1 x 6 - 8 reps |
| REST (SETS): | 3 mins |
| WORK SETS: | 3 x 3 Reps |
| WEIGHT % (RM): | 85% - 90% |
| TEMPO: | 3 | 1 | 1 |
| EXERCISE: | Bench Press |
| SETS (TOTAL): | 4 |
| WARM UP SETS: | 1 x 6 - 8 reps |
| REST (SETS): | 3 mins |
| WORK SETS: | 3 x 3 Reps |
| WEIGHT % (RM): | 90% - 95% |
| TEMPO: | 3 | 1 | 1 |
| EXERCISE: | Bench Press |
| SETS (TOTAL): | 3 |
| WARM UP SETS: | 1 x 5 reps |
| REST (SETS): | 3 mins |
| WORK SETS: | 2 x 1/2 Reps |
| WEIGHT % (RM): | 95% - 100% |
| TEMPO: | 3 | 1 | 1 |
Thanks Tom Grant for the great question!
Got a Question?
We hope you found this article useful and you are able to increase your bench press. Thanks again to Tom for the great question!
We'd love to hear your thoughts and experiences! Please join the conversation by contributing your ideas and questions below.
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