How to Increase Your Bench Press

More than any other workout, the bench press has an aura for athletes that exceeds its role as part of weight training. Chances are that no matter your fitness level, you’re going to be interested in how to increase your bench press.

“Pyramid training” is the most common way that athletes learn to push themselves beyond their assumed limits. This strategy is a process of incrementally increasing the amount of weight your lifting while decreasing your reps over the course of your workout, trying to reach the maximum weight you can lift for one repetition. Changing the workout like this is excellent for your musculature.

Bench presses should always be the first and primary part of your routine, but just as you’ll want to change your reps, using a variety of equipment can only help when you return to the press. Try switching equipment between sets, such as moving between reps of dumbbells and barbells. When you’re switching, remember that several different muscle groups will need your attention even if they aren’t the focus of the bench press exercise. Barbells can work your lats but dumbbells are great for tricep work – both of these are key muscles in a good press.

Always exercise proper form. This will ensure safety while you exercise and increase the amount you are able to press. A close hand grip takes the strain off your wrists and improves your ability to lift, while squeezing the bar tightly before you lift will prepare your muscles for the stress of the weight. Make sure your feet are flat on the floor to give yourself a good foundation for the distribution of weight through your body.

Remember that strength training is built around increasing muscle mass, so it will be important to increase your calorie and protein intake as well. This will “feed” your muscles as they repair themselves after exercise, and also insure that you are burning fat (not muscle) during your workouts. Protein supplements will ensure quick absorption when consumed during and after your workout.

Lastly, take care of yourself. Don’t train on the bench more than once a week. You will also want to make sure you are getting enough sleep, especially after your training days. Allowing for muscle recovery means allowing time for your muscle tissue to increase the size of your muscle fibers, which in turn will increase the amount “ya bench” next time you return to the gym.

Related Information

How Much Should I Be Able To Bench Press
The primary way to calculate your bench press is called 1-RM testing.

How to Bench Press
Learning how to bench press takes patience and concentration.