Ways to Improve Your Bench Press Strength

9 June 2025

Want to stack more weight on the bar and finally crush that bench press plateau? We’ve all been there—you’re putting in the effort, grinding reps, and still, the numbers don’t move. Whether you're a beginner just getting into the lifting game or a seasoned gym rat hunting for bigger PRs, improving your bench press isn’t just about pushing harder. It’s about pushing smarter.

In this guide, we’re breaking down practical, doable, and real-world ways to build genuine bench press strength. No fancy gimmicks, no overcomplicated jargon—just solid advice that works. Let’s get after it.

The Bench Press Basics—Don’t Skip This Part

Before we jump into tweaks and hacks, let’s make sure we’re on the same page with the fundamentals. The bench press is more than just a chest workout. It’s a full-body movement involving your chest (obviously), shoulders, triceps, back, and even your legs. Yup, your legs.

If your setup, technique, or mindset is weak, your lift will be too. So let’s start there.

1. Mastering Your Form

Form isn’t just for the newbies—perfecting your technique can instantly add pounds to your bench. Here’s a quick checklist:

- Feet flat and planted – Drive through your heels as if you’re pushing the ground away.
- Shoulders pinned back – This protects your joints and provides a stable base.
- Back arched slightly – Not exaggerated, but enough to create a solid bridge.
- Grip width matters – Too wide or too narrow? You’re leaving gains on the table. A shoulder-width (or slightly wider) grip hits the sweet spot for most lifters.
- Bar path – Think about moving the bar in an arc, not a straight line. From your lower chest on the descent to above your shoulders on the way up.

Dial in your form. It’s free strength.

Your Foundation: Build the Right Muscles

You wouldn’t build a house on sand, right? Same goes for your bench. To boost your press, you’ve gotta strengthen the muscles that do the heavy lifting.

2. Strengthen Your Triceps

Here’s the truth—your triceps probably need more love. They do the bulk of the work in the latter half of the press. If your bar gets stuck halfway up, weak triceps are the likely culprit.

📌 Try these:
- Close-grip bench press
- Triceps dips
- Skull crushers
- Overhead triceps extensions

Push those triceps like your bench depends on it—because it does.

3. Build a Beastly Back

Bet you didn’t think about your back, huh? A strong back gives you a stable platform to press from and helps control the bar on the way down.

🧱 Back builders include:
- Barbell rows
- Pull-ups or lat pulldowns
- Face pulls
- Rear delt flyes

Not only do these exercises help with your bench, they also keep your shoulders healthy—win-win.

4. Don’t Skip Leg Day—Seriously

Leg drive is real. And if you’re flat on the bench with your feet doing nothing, you’re leaving power unused.

Train your lower body with:
- Squats
- Deadlifts
- Lunges
- Leg presses

The added bonus? You’ll look more balanced and less like a walking Dorito.

Fine-Tuning Your Training Plan

Lifting blindly isn’t going to get you Big Bench numbers. You need a smart plan and consistency.

5. Train Heavy—But Not Always

If you want to press heavy, you’ve gotta lift heavy. But that doesn’t mean maxing out every week. Think lower reps (3–6 reps) with 80–90% of your 1-rep max. That’s where strength is built.

💡 Pro tip: Try ramp-up sets. Start light, and gradually increase weight with each set. You’ll be primed and ready when it’s time to go heavy.

6. Volume Matters

Strength loves volume. Once a week ain’t gonna cut it if you’re serious about improving. Aim to hit the bench (or close variations) 2–3 times a week. Mix up the intensity and rep ranges, though. One heavy day, one volume day, and maybe a speed or technique day.

7. Progressively Overload

This one’s simple: If you’re not lifting more—or lifting the same weight for more reps—you’re not progressing. Keep a training log. Add weight, reps, or sets when you can. Even small increases matter. Five more pounds today is a big difference in a year.

Get Strategic With Assistance Work

The bench press isn’t a one-trick pony. You’ve got to hit it from different angles and address weak points.

8. Use Bench Variations

Flat bench is great, but variations challenge your muscles differently:

- Incline bench – Focuses more on upper chest and shoulders
- Close-grip bench – Triceps and lockout strength
- Paused bench – Builds power out of the bottom
- Spoto press – Trains control and mid-range strength

Swap these into your routine every few weeks and cycle your main focus.

9. Introduce Speed Work

Speed work—aka dynamic effort—trains your nervous system to move weight fast. This helps when you’re trying to blast past that sticking point.

Try:
- 8 sets of 3 reps at ~60% of your max
- Focus on explosive, fast reps with great form

Think of it like revving your engine.

Recovery and Nutrition—The Forgotten Pieces

No matter how hard you train, if you’re not recovering right or feeding your muscles, your bench won’t budge.

10. Prioritize Sleep and Recovery

Don’t underestimate rest. Your muscles grow when you’re resting, not lifting.

- Get 7–9 hours of quality sleep.
- Take rest days seriously.
- Stretch, foam roll, and consider some light cardio for active recovery.

11. Eat to Fuel Strength

You need fuel to lift heavy. If you’re under-eating or skipping protein, you’re short-changing your gains.

Aim for:
- 1g of protein per pound of bodyweight
- Balanced meals with slow carbs and healthy fats
- Plenty of water (yes, hydration matters more than you think)

Bonus Tips: Little Hinges That Swing Big Doors

Sometimes, small tweaks can make a huge difference. Here are a few underrated strategies:

12. Use Wrist Wraps and a Tight Grip

Support your joints and keep your wrists in line. A tighter grip also activates more muscle fibers. Squeeze that bar like it owes you money.

13. Control the Eccentric (Lowering Phase)

Most lifters just drop the bar. Don’t be that guy. Control the descent—around 2–3 seconds. It builds more muscle and increases time under tension.

14. Train Your Mindset

The mental part of lifting is just as important. Visualize the lift. Approach the bar with confidence. Don't be afraid of the weight—own it.

Staying Consistent: The Real Secret Sauce

Everyone wants the magic workout, the perfect set/rep combo, the secret exercise. But the real game-changer? Consistency.

Show up. Keep lifting. Keep learning. Keep adjusting. You won’t gain 50 pounds on your bench overnight, but with time and effort, it will happen.

The bar doesn’t lie—and it doesn’t care. You’ve gotta earn every pound.

Let’s Wrap This Up

Alright, we’ve gone deep. Want to improve your bench press strength? Here’s the playbook:

- Dial in your form
- Strengthen the key muscle groups (triceps, back, legs)
- Train smart with proper volume, intensity, and accessory work
- Recover like a pro
- Fuel yourself properly
- Stay consistent and hungry

There’s no shortcut, only the grind. But if you trust the process, the gains will come. You’ll be stacking plates in no time—and maybe even dropping jaws at your local gym.

So, what are you waiting for? Get under the bar and make it happen. Your future PRs are calling.