How to increase bench press

Most trainers, if not all, sooner or later face the fact that the bench press is no longer growing, and do not know what can be done in this situation. Therefore, in this article we will consider 10 scientifically proven methods by which you will definitely improve your performance in the bench press.

There is a large article about the bench lying on our site in which you will learn everything about this important exercise - the technique of execution, tips and variations of the execution. Mandatory reading - all about bench press.

Even if you have mastered the technique of this exercise and brought it to perfection, this does not mean that over time the lifted weight will increase - there are many other factors and pitfalls along the way. So let's look at a dozen strategies that will help to cope with the problem of weight gain in the bench press.

1. The right attitude.

Always try to monitor not only your body and nutrition, but also your thoughts - the right psychological attitude will help to achieve better results. If you will be sluggish to do the exercise, thinking about something abstract, then the results will be as sluggish - during the bench press, enjoy the process, turn on the energetic the music. All this will increase efficiency, but confused thoughts and general distraction will definitely reduce your capabilities (this is not speculation - there are studies confirming this).

Another interesting and easy way is visualization Buy Real Steroids Online. She helps a lot on training, because when you clearly see your goal and imagine it already achieved, the body automatically tends to the desired reality.

2. Increase weights.

There is no optimal number of repetitions, which will lead to muscle building, although many still try to find this middle ground. Rather than wasting time on simple repetitions that do nothing, it’s better to switch to heavier weights.

What is meant by "heavy weight" in this case? The so-called “power” range of repetitions, as a rule, begins in the region of 80% of your current 1PM (or 4-6 repetitions), and increases with 1PM. So if at the moment you prefer a bench press with light weight and do, say, 10-12 repetitions, then you can achieve more impressive results simply by going to heavy weights. This does not mean that you need to completely concentrate on heavy weight - continue to do those same 10-12 repetitions, but do them after approaches with heavy weight.

Let's look at a theoretical workout to increase the bench press result:

1. We start with a bench press on an inclined bench - a warm-up, and then 2 sets of 2-3 reps (this is about 90% of 1PM).

2. Now we will do 3 more approaches, but already 4-6 reps (about 80% 1PM).

3. We turn to the dumbbell bench press on a horizontal bench - 3 sets of 4-6 reps are enough.

4. And finally, we will finish the workout with a bench press on a horizontal bench - 2 sets will be enough, do as many repetitions as you like, in the range from 8 to 12 (this should be about 70% of 1 PM).

3. Explosive force.

Many trainers recommend repeating slowly, saying that it helps build muscle. But a number of studies conducted at various institutes and universities in the world say the opposite.

  • Scientists from the University of Sydney noted that volunteers who performed the bench press at a fast pace were building muscle faster than those who followed the recommendations of the trainers and preferred a slow pace. 
  • In Connecticut, scientists found that the peak strength and energy level of those who exercise at a slow pace is significantly lower than that of a group that prefers a normal (fast) pace.
  • Researchers from Wisconsin have proven that even beginners who perform workouts in the normal mode, in the end, show the best results in high jumps and squats.
  • And finally, scientists from Oklahoma conducted a study that proved that if you train as usual for a month, the final results will be better than if you train at a slow pace.

In addition to all of the above, scientists have long confirmed that the rapid lowering of the neck (1-1.5 seconds) and the subsequent explosive rise, contribute to building muscle more than slow lowering (read the article on pace of exercise)

4. Lowering the neck: advice from powerlifters.

There is one council that has long been known among powerlifters, but many still have not heard it. Its essence is this: when you lower the bar, imagine that you are not just letting it “fall” on you, but you are pulling it towards you quite consciously and controlledly Steroids for Sale Online. This simple tip will allow you to better control the position of the body and create a fairly powerful force in the vertical direction.

So when you lower the bar, you can imagine that you are trying to bend it in half. The blades at this time should be in the correct position - brought together. The widest spinal muscles will help you to create maximum vertical effort when lifting the barbell, but when lifting the dumbbells, the force will remain the same, because you will spend some of the energy and opportunities to stabilize the body during the exercise.

5. Exercise regularly

Among the trainees all the time there are disputes over optimal training frequency. Researchers in this matter are more specific - if you want to get the maximum benefit from some exercise, then do it as often as possible. That is why any training program in which there is deadlift, Squats and bench presses 2-3 times a week will be extremely effective.

The fact is that muscles can become stronger without external manifestations, although an increase in muscle mass is still an integral element of the overall growth of the body. As a rule, the increase in strength is due to neuromuscular adaptation - muscle fibers “learn” to work more efficiently and more energetically. So the more often you train, the more active is the process of training muscle fibers, and, accordingly, the better you perform this or that exercise. If now you practice bench press 1-2 times a week, then increasing the number of workouts to 2-4 will definitely increase your strength. Just be careful with increasing load - overtraining does not bring anything good.

6. Periodically change the grip width.

This idea also came from a powerlifter environment, and there are also studies that prove the effectiveness of changing grip widths in improving performance in bench press. Scientists have confirmed that a grip that exceeds the width of the shoulders by several centimeters strengthens and develops the pectoralis major muscles. At the same time, a narrow grip was most useful for the development of triceps and shoulder muscles. So if you periodically change the grip, then several muscle groups will be "pumped" at once, which will definitely help in the development of the bench press and improve the technique of its implementation.

Accustoming yourself to different grips is quite simple - do 2-3 approaches with a wide grip, and then also 2-3 approaches with a narrow one.

7. Do not forget about calories.

Every time you want to complain to your friends that you can’t gain weight or become stronger, think about your food - Do you get enough calories and nutrients?

There is one simple truth: if you decide to gain mass or build muscle in a short time, then you need to get enough calories daily for this. If you do not feed the body with “building material”, then your muscles will not grow and your weight will remain the same.

The number of required calories is different for everyone, but usually it is somewhere in the region of 3 thousand a day. This may seem like too much, but in fact it may even not be enough Steroids Australia Online. There are many stories of people who could not gain weight in any way until they began to consume 4-4.5 thousand calories per day. And every day, including days free from training.

This happens due to the fact that in some people the body burns calories too quickly in the process of life and, especially, during training. So these people need calories in huge quantities, otherwise there will be no gain in muscle mass and weight.

Just take a closer look at the diet - if there is everything in a row, then calories will certainly be enough, but with them you will get fat, which you will have to get rid of later.

8. Have a rest.

Usually, various “non-traditional” methods are not included in training programs due to the lack of evidence of their effectiveness. But one such method is experimentally included in training after all - it is called a “rest-pause”. Its essence is this: you do some exercise “to the stop”, to muscle failure. The moment you understand that you cannot physically perform another repetition, you are interrupted for a short rest. Then again return to the exercise, and again train to muscle failure. Then everything is in a circle.

This technique also came from powerlifting, and numerous studies have confirmed that it really helps in increasing strength and helps to reap more in the bench press.

It is best to include a "rest-pause" in training with a heavy weight (80% -90% of 1PM) Buy Steroids Online in Australia. If you use approximately 80-90% of 1PM, then rest between sets should be no more than 30 seconds. If 90% or higher is used, then you can rest for up to 60 seconds. In addition, it is not recommended to perform more than 3-4 such sets in one training session, since they require considerable effort.

9. Microloading.

Most likely, in order to increase the result in the bench press, your plans include gaining muscle mass and increasing strength - if so, then the first priority for you should be to increase working weight during training. The point in this case is that if you decide to become bigger, then in any case you will have to become stronger.

One of the proven and good ways to achieve this is to train in a certain range of repetitions and increase weight as much as possible. Say, at a certain moment you managed to do 5 repetitions with a specific weight - that means it's time to add another 2 kg when working with dumbbells and 4 kg when training with a barbell. Work out the new weight until you can do exactly the same number of repetitions (in this example, 5). Add weight again and so on.

But it also happens that you work on the same weight for several weeks and you can’t increase it in any way. It is at this moment that microloading can come to the rescue - the essence of this term is that you will add not 4 kg to the bar, but, say, 1 or 2.

How it works: let's say you stalled at 80 kg in 5 repetitions in a bench press. They tried to harvest 84 kg, but can not do more than 3 repetitions Buy Steroids Online in USA. After that, you decided to reduce the load and returned to 81 kg. Let's say with this weight it turns out to do 4 repetitions - this is already not bad. So, after several weeks of working with 81 kg, you are already calmly doing the necessary 5 repetitions - at this point, add more weight, bringing the barbell to 82 kg.

Thus, sooner or later you will be able to increase your performance in the bench press and press 84 kg, although this will take more time.

10. Pay attention to the muscles of the shoulders and triceps.

Many people mistakenly believe that underdeveloped chest muscles are to blame for the lack of progress in the bench press, but in fact this is not so - the reason lies in the degree of development shoulder muscles and triceps.

The front deltas take an active part in the separation of the bar from the chest, while the triceps, in turn, are activated in the upper phase of the exercise.

Naturally, it is important to understand that absolutely all the muscles necessary for performing the exercise should be sufficiently developed - there will be no sense from pumping only triceps or only the shoulder muscles, it is important to maintain balance. Without proper development of these muscles, you cannot increase the bench press of the bar.

How to strengthen the muscles of the shoulders? Try army bench, it is considered the best exercise to strengthen the muscles we need. Perform it at least once a week.

As for triceps, it helps to strengthen them well narrow grip bench press, extension of arms in the crossoveror sitting behind, and french bench press. 2-3 such exercises at least once a week will help you in working with triceps.

A couple of helpful exercises to increase your bench press

one. Negative bench presses. To complete this exercise, you will need assistants and 10-20% more weight than your maximum. The bottom line is that you very slowly lower the barbell onto your chest, while assistants help bring it back up. It is not recommended to do more than 3 repetitions of the negative bench press per approach (and, in fact, many approaches are not required). You can limit yourself to 1-2 sets of 1-2 reps.

2. Push-ups from coasters. This exercise was created on the basis of traditional push-ups from the floor, but in this case the hands are not on the floor, but on the stands. This allows you to go down during the exercise, there will be no restrictions in the form of gender. To get the most out of this exercise, put your hands on the same width as during the bench press. Also use weighting agents. 6-10 reps will be enough.


So, in the article we examined many different options and useful tips on increasing the bench press, so once again carefully read the chosen option and proceed with its implementation in the gym. 

bench press, more than, which will, heavy weight, will definitely