How To Increase Bench Press on a Weekly Basis?

how to increase bench press

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Did you know that the bench press is one of the most popular and widely performed exercises in the gym? It’s no wonder why – the bench press is a key indicator of upper body strength and is often seen as a benchmark for measuring overall fitness. But here’s the surprising part: many people struggle to make consistent gains in their bench press strength. We will discuss ” How To Increase Bench Press on a Weekly Basis” through this article and you will have a clear understanding of what to do next.

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Whether you’re a beginner looking to improve your bench press or an experienced lifter wanting to break through a plateau, this article will provide you with effective techniques and workouts designed to boost your bench press strength every week. By following these tips and incorporating them into your training program, you’ll be on your way to achieving a stronger bench press.

Key Takeaways:

  • Consistent gains in bench press strength are achievable with the right techniques and training program.
  • Proper form and technique are essential for maximizing bench press performance.
  • Strength training exercises targeting the muscles involved in the bench press are crucial for improvement.
  • Progressive overload is key to continuous bench press gains.
  • An effective bench press workout program should be well-structured, incorporating sets, reps, and accessory exercises.

Understanding Bench Press Form and Technique

Before diving into specific training strategies, it’s crucial to have a solid understanding of proper bench press form and technique. Mastering these fundamental elements sets the foundation for maximizing your bench press strength and minimizing the risk of injury.

The Key Elements of Bench Press Form

To ensure optimum performance and safety, pay close attention to the following elements:

  • Bench Press Setup: Start by positioning yourself on the bench with your feet firmly planted on the ground. Maintain a natural arch in your lower back, while keeping your shoulder blades pinched together and in contact with the bench.
  • Grip: Place your hands slightly wider than shoulder-width apart on the bar, with a pronated or overhand grip. Maintain a firm grip throughout the lift.
  • Body Positioning: Maintain a stable and balanced body position throughout the movement. Keep your buttocks, upper back, and head in contact with the bench for stability.
  • Bar Path: Lower the bar in a controlled manner towards the middle of your chest, slightly below the nipples. As you push the bar back up, focus on driving it in a straight line toward the starting position, directly above your shoulder joints.

The Importance of Proper Technique

Using the correct bench press technique not only helps you lift more weight but also reduces the risk of injuries. Here are a few key benefits of proper bench press technique:

  1. Increased Muscle Activation: Proper technique ensures that you target and activate the chest, shoulders, and triceps effectively, leading to optimal muscle engagement and growth.
  2. Improved Performance: By utilizing proper form, you can generate more power and force, allowing you to lift heavier weights and achieve new personal records.
  3. Reduced Joint Stress: Maintaining proper alignment and movement patterns helps distribute the load evenly across the joints, minimizing stress and reducing the risk of injury.

Remember, practicing proper bench press form and technique is essential for long-term progress and success. Now that we have covered the basics, let’s move on to building a strong foundation of strength in Section 3.

“Using the correct bench press form and technique will not only help you lift more weight, but it will also keep you safe and prevent injuries.”

Common Bench Press Mistakes Correct Technique
Arching your back excessively Maintain a natural arch in your lower back
Bouncing the bar off your chest Lower the bar with control and touch it to your chest before pressing it back up
Failing to keep your shoulder blades retracted Squeeze your shoulder blades together throughout the lift
Using improper grip width Place your hands slightly wider than shoulder-width apart on the bar

Building a Foundation with Strength Training

To increase your bench press strength, it’s crucial to prioritize bench press strength training exercises that target the muscle groups involved in the bench press. By focusing on building a solid foundation of strength, you’ll be able to strengthen your bench press and increase your bench press strength over time.

One highly effective exercise for strengthening the muscles used in the bench press is the barbell bench press. This compound movement targets the chest, shoulders, and triceps, which are key muscle groups involved in the bench press. By performing regular barbell bench presses with proper form and gradually increasing the weight, you can improve your overall pressing strength.

In addition to the barbell bench press, incorporating dumbbell bench presses into your routine can help address any muscle imbalances and further develop stability in your chest and shoulders. Dumbbell bench presses allow for a greater range of motion and activate stabilizer muscles to a greater extent.

Remember, proper form is essential when performing any exercise, especially when focusing on bench press strength training. Make sure to maintain a stable and controlled movement throughout each repetition, and engage your core for added stability.

Another effective exercise for increasing bench press strength is the weighted dip. Weighted dips target the chest, shoulders, and triceps and are a great accessory exercise to help strengthen the muscles used in the bench press. By progressively adding weight to your weighted dips, you can develop greater upper body strength and transfer that strength to your bench press.

bench press strength training

Sample Strength Training Exercises for Bench Press

Exercise Muscle Group
Barbell Bench Press Chest, shoulders, triceps
Dumbbell Bench Press Chest, shoulders, triceps
Weighted Dip Chest, shoulders, triceps
Push-ups Chest, shoulders, triceps, core
Incline Bench Press Upper chest, shoulders, triceps

These exercises are just a starting point for your bench press strength training routine. Experiment with different variations, rep ranges, and training frequencies to find what works best for you. It’s important to gradually increase the weight and challenge yourself in order to continue making progress.

Progressive Overload for Bench Press Gains

To continuously improve your bench press strength, progressive overload is crucial. This method involves gradually increasing the weight you lift, challenging your muscles to adapt and grow stronger over time. By implementing effective strategies and techniques, you can steadily progress and achieve your bench press goals.

Here are some proven methods for progressive overload in bench press:

  1. Increase the weight: Start by adding small increments of weight to the barbell, ensuring that you can still maintain proper form and technique. As you become comfortable with the new weight, gradually increase it further.
  2. Adjust the repetitions and sets: Instead of increasing the weight, you can also challenge your muscles by performing more repetitions or additional sets. This can help build endurance and strength, preparing you for heavier lifts in the future.
  3. Reduced rest periods: Decreasing the rest time between sets can create a more challenging workout and stimulate muscular adaptation. Be mindful of maintaining proper form even with shorter rest intervals.
  4. Vary the tempo: Changing the speed at which you perform the bench press can provide a different stimulus to your muscles. Consider incorporating slower and controlled eccentric (lowering) phases or explosive concentric (pressing) phases to challenge your muscles in new ways.
  5. Incorporate progressive variations: Alongside the traditional bench press, try incorporating variations such as incline bench press, decline bench press, dumbbell bench press, or paused bench press. These variations target different muscle groups and can help break plateaus.

Remember, consistency is key when implementing progressive overload. Gradually increasing the weight or intensity of your bench press workouts over time will yield steady improvements in strength. It’s essential to listen to your body, manage fatigue, and ensure proper recovery for optimal results.

Designing an Effective Bench Press Workout

When it comes to improving your bench press, having an effective workout program is key. A well-structured routine will not only target the muscles needed for a stronger bench press but also provide the proper sets, reps, and accessory exercises to maximize your progress.

To design an effective bench press workout, consider the following factors:

1. Training Frequency

How often you train bench press plays a crucial role in your progress. Aim to train the bench press 2-3 times per week, allowing adequate rest between sessions to avoid overtraining. This frequency ensures that you provide enough stimulus for strength gains while giving your muscles time to recover.

2. Sets and Reps

The optimal number of sets and reps for bench press varies depending on your training goals. Here are a few recommendations:

Training Goal Sets Reps
Strength 3-5 1-5
Hypertrophy 3-4 8-12
Endurance 2-3 15-20

Remember, these are general guidelines, and you can adjust the sets and reps based on your individual needs and preferences.

3. Accessory Exercises

Including accessory exercises in your bench press program can help strengthen the muscles involved in the movement and address any weaknesses or imbalances. Here are some effective accessory exercises:

  • Barbell Rows
  • Dumbbell Presses
  • Tricep Pushdowns
  • Shoulder Presses

By incorporating these exercises, you’ll improve overall upper body strength, which will directly contribute to a stronger bench press.

4. Progression

Progressive overload is essential for continuous improvement in the bench press. Gradually increasing the weight you lift challenges your muscles and stimulates strength gains. Keep a record of your lifts and consistently aim to increase the weight or reps over time.

Consistency is key in designing an effective bench press workout. Stick to your program, track your progress, and make adjustments as needed to keep pushing your limits.

By following these guidelines and designing a well-structured bench press program, you’ll be on your way to achieving significant strength gains and improving your bench press performance.

Maximizing Upper Body Strength for Bench Press

In order to increase your bench press, it’s vital to focus on developing upper body strength. By targeting and strengthening the muscles involved in the bench press, you can improve your performance and reach new levels of strength. Here, we will discuss specific exercises that can help you maximize your upper body strength for the bench press.

1. Bench Press Variations

While the bench press itself is a great exercise, incorporating variations can target different muscle groups and promote overall strength development. Some effective bench press variations include:

  • Incline Bench Press
  • Close-Grip Bench Press
  • Pause Bench Press
incline bench press

Incline Bench Press

Incline bench press primarily focuses on the higher pectoralis major muscle.

These exercises not only engage the primary muscles used in the bench press, such as the chest, shoulders, and triceps, but also challenge the stabilizer muscles.

2. Push-ups

Push-ups are a versatile bodyweight exercise that can be modified to target specific muscle groups. By adjusting hand position and angles, you can emphasize different areas of your upper body, including the chest, triceps, and shoulders. Incorporate variations like wide grip, diamond push-ups, or decline push-ups to add variety and increase the challenge.

push ups


Push-Ups is a bodyweight exercise and ‘s believed to increase bench press strength.

3. Dumbbell Flyes

Dumbbell flyes are an excellent isolation exercise for targeting the chest muscles. By performing this exercise with proper form, you can enhance the strength and stability of the chest, contributing to your bench press performance. Remember to start with lighter weights and focus on controlled movements to avoid injury.

dumbell flyes

Dumbell Flyes

You can change bench angles to target different muscle groups with dumbell flyes.

4. Shoulder Press

Strong and stable shoulders are essential for maintaining proper form and generating power during the bench press. Incorporate shoulder press exercises, such as overhead presses and dumbbell shoulder presses, into your training routine to improve shoulder strength and stability.

shoulder press

Shoulder Press

Shoulder Press is a fundamental exercise for targeting deltoid muscles.

To further maximize your upper body strength, it’s important to perform these exercises with proper form, gradually increase the weight or intensity, and prioritize consistency in your training regimen. Remember to also allow for adequate rest and recovery to promote muscle growth and prevent overtraining.

Maximize Your Upper Body Strength

Exercise Muscles Targeted
Bench Press Variations Chest, Shoulders, Triceps
Push-ups Chest, Shoulders, Triceps
Dumbbell Flyes Chest
Shoulder Press Shoulders, Triceps

Advanced Techniques for Bench Press Progression

Once you have established a solid foundation, it’s time to take your bench press to the next level by incorporating advanced techniques. These techniques will help you break through plateaus, challenge your muscles in new ways, and maximize your bench press gains.

One powerful technique to consider is the pause bench press. This involves pausing at the bottom of the lift, just above your chest, and holding the position for a brief moment before pressing the weight back up. The pause forces your muscles to work harder during the most challenging part of the lift, leading to increased strength and muscle development.

progressive overload

Another technique to try is the close-grip bench press. By narrowing your hand placement on the barbell, you shift the focus to your triceps and engage them more intensely. This can lead to improved lockout strength and overall bench press performance.

If you want to target your upper chest and shoulders, the incline bench press is a great option. By adjusting the angle of the bench to around 45 degrees, you place more emphasis on the upper portion of your chest and shoulders. This exercise can help you develop a well-rounded and aesthetically pleasing chest.

Additionally, incorporating the overhead press into your training routine can benefit your bench press strength. The overhead press focuses on developing shoulder and triceps strength, which are crucial for a strong bench press. By strengthening these muscle groups, you can improve your overall stability and pressing power.

Remember, advanced techniques should be implemented gradually and with proper form. It’s important to prioritize safety and listen to your body throughout the process. Incorporating these techniques can spice up your bench press routine and lead to significant strength gains.

Nutrition and Recovery for Bench Press Strength

Proper nutrition and recovery are key components to build strength, recover effectively, and maximize your bench press performance.

When it comes to nutrition, it’s essential to provide your body with the right fuel to support muscle growth and repair. Aim to consume a balanced diet that consists of lean proteins, complex carbohydrates, and healthy fats. These macronutrients provide the necessary energy and nutrients to optimize your bench press gains. Additionally, staying hydrated is crucial for maintaining performance and aiding in muscle recovery.

Here are some nutrition tips to enhance your bench press strength:

  1. Eat an adequate amount of protein: Protein is essential for muscle repair and growth. Aim to consume around 1 gram of protein per pound of body weight per day. Sources of high-quality protein include lean meats, fish, eggs, dairy products, and plant-based options such as tofu and legumes.
  2. Include complex carbohydrates: Complex carbohydrates provide sustained energy and fuel your workouts. Opt for whole grains, fruits, vegetables, and legumes for a steady release of energy throughout the day.
  3. Don’t forget healthy fats: Healthy fats are important for hormone production and joint health. Include sources such as avocados, nuts, seeds, olive oil, and fatty fish like salmon in your diet.
  4. Stay hydrated: Hydration is vital for optimal performance and recovery. Aim to drink enough water throughout the day and consider hydrating sports drinks during intense bench press sessions to replenish electrolytes.

In addition to proper nutrition, adequate recovery is crucial to allow your muscles to repair, rebuild, and grow stronger. Here are some recovery tips to optimize your bench press gains:

  • Get enough sleep: Aim for 7-9 hours of quality sleep per night to support muscle recovery and overall well-being. Lack of sleep can hinder recovery and negatively impact your bench press performance.
  • Consider active recovery: Engaging in light exercises, such as walking or mobility work, on rest days can promote blood flow and help with muscle recovery.
  • Manage stress levels: High levels of stress can hinder muscle recovery and performance. Incorporate stress management techniques such as meditation, deep breathing exercises, or hobbies that help you relax and unwind.
  • Listen to your body: Pay attention to any signs of overtraining or excessive fatigue. Taking rest days or reducing training intensity when needed can prevent injuries and allow for proper recovery.

Remember, building bench press strength goes beyond just training in the gym. Fueling your body with proper nutrition and allowing enough time for recovery are crucial elements in maximizing your bench press gains.


Improving your bench press strength is a journey that requires dedication and smart training strategies. By implementing the techniques discussed in this article, you can increase your bench press weekly and achieve your strength goals.

First and foremost, always prioritize proper form and technique. Maintaining a correct bench press setup, grip, body positioning, and bar path is essential for maximizing your strength potential and reducing the risk of injury.

Additionally, gradually increasing the weights you lift is crucial for progress. Through the principle of progressive overload, challenge yourself with heavier weights over time to continuously stimulate muscle growth and increase your bench press strength.

Finally, do not underestimate the power of strength training. Incorporating exercises that target the muscle groups involved in the bench press, such as the chest, shoulders, and triceps, will help you build a solid foundation of strength and improve your overall performance.

Remember, consistent effort and dedication are key. With the right approach and mindset, you can boost your bench press and achieve new personal records. So, keep pushing yourself, stay disciplined, and watch your strength soar!


How often should I bench press to increase my strength?

It is recommended to bench press 2-3 times per week to see progress and avoid overtraining.

What is the best way to increase my bench press?

Gradually increase the weight you lift, focus on proper form and technique, and incorporate exercises that target the muscles involved in the bench press.

Should I perform low-rep or high-rep sets for bench press strength gains?

To build maximal strength, it is recommended to perform lower-rep sets (around 1-5 reps) with heavier weights. However, incorporating some higher-rep sets (around 8 reps) can also be beneficial for hypertrophy and strength endurance.

Can I increase my bench press if I only perform the bench press exercise?

While the bench press is a primary exercise for targeting the chest, shoulders, and triceps, incorporating other exercises like overhead press, close-grip bench press, and incline bench press can help strengthen the supporting muscles and lead to greater overall strength gains.

How can I safely increase my bench press max?

Gradually increase the weight you lift, focus on proper form, ensure adequate rest and recovery between sessions, and consider seeking guidance from a qualified strength coach or trainer to minimize the risk of injury.

Are there any specific training programs I can follow to increase my bench press?

Yes, there are many effective training programs designed to increase bench press strength. One example is the “5/3/1 program” which focuses on gradually increasing intensity over a four-week cycle. It is often recommended to consult with a trainer to find the program that best suits your specific goals and abilities.

How long does it take to see significant improvements in my bench press?

The rate of progress varies depending on factors such as training consistency, genetics, and individual response to training. With consistent effort, proper form, and a well-designed training program, it is possible to see noticeable improvements in your bench press strength within a few weeks to a few months.

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Dr. Mehmet Eren Aksu In addition to his medical background, is a big fitness enthusiast. He has been interested in fitness and has been actively doing it for over 7 years. During this time, he had the opportunity to experience using many cardio machines. And he wants to convey these experiences to you, our valued readers.

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