5 Quick Ways To Improve Your Bench Press

The bench press is one of the most popular exercises of weight lifters all over the world.

So for that reason it’s not surprising that it’s one of the exercises that people often plateau on quickly.

So what are some easy ways to improve your bench press?

Check them out in this article where we’ll uncover the most consistently used methods by the pros.


Arch Your Back

When you’re getting yourself set up on your weight bench, make sure to arch your back to enable you to create a position of stability and engage your core.

When you do this, you will also want to engage your core by squeezing all of your abdominal muscles hard. This will most likely see your heels then dig into the ground, creating a more stable base to lift from.

Grip The Bar Harder

Gripping harder has been shown to increase your strength by as much as 32% [1]. Once you’ve squeezed the bar a sufficient amount it’s time to move on to our next tip, as one compliments the other.

Squeeze and Pull The Bar

So now you’re gripping as hard as possible, you will want to pull the bar apart [2]. This has been shown by research to increase power and strength.

Little adjustments like this can make a real difference to your bench press, so don’t ever discount the difference something simple can make.

This is especially important for the lift off portion of the lift, it can be hard to maintain the same level of tension on the bar throughout the lift, so don’t worry if you can feel a slight difference after the lift off.

Progressive Overload

If you’re not already engaging in a program that deals with it, then progressive overload is one of the best ways to add weight to your lifts, especially compounds such as bench press.

This works by adding just a little weight, or an extra rep or set to your lifts every session. 

In some cases people get disheartened, but it’s important to know that sometimes you’re not going to be able to improve until your 2nd or 3rd session.

Vary Your Lifts

Bench Presses can be completed with a variety of different pieces of equipment and accessories. Adding in some diversity can be one of the best ways to bust through plateaus.

  • If you’re used to using dumbbells, go with a barbell, and vice versa.
  • Focus primarily on an incline instead of a flat bench for a while.
  • Add some chains or bands to your barbell.
  • Focus on improving the strength of synergistic muscles.

As an example floor press has been an excellent lift for increase bench press for me, but that said it’s going to be different for everyone.


The Final Rep

Improving your bench press doesn’t need to be difficult, you just need to know a few basic things that the pros do on a regular basis in order to push through plateaus. That said, everyone is going to plateau at some point and my best tip for improving your bench is to keep pushing and stay consistent. That’s the only way to improve.

Sources:

1 – https://pubmed.ncbi.nlm.nih.gov/20508453/ 
2 – https://pubmed.ncbi.nlm.nih.gov/21804421/