how to increase your bench press
🏋️♂️ How to Increase Your Bench Press — Proper Form & Powerful, Unique Tips
Let’s admit it — the bench press is the most ego-driven lift in the gym.
Ask any lifter, and at some point they’ve heard or asked:
“Bro, how much do you bench?” 😎
But increasing your bench press isn’t just about chest day twice a week and hoping for the best. It’s about perfect form, smart training, and fixing weak links in your body mechanics.
Whether you’re stuck at 40 kg or chasing three plates, this post will show you how to bench smarter, lift heavier, and reduce injury risk — with unique, practical tips and a breakdown of proper technique.
🧍♂️ Step 1: Nail Your Bench Press Form (The Right Way)
Form matters — not just for safety, but also for power output. Here’s how to press like a pro:
✅ Setup:
- Grip Width:
Hands should be slightly wider than shoulder-width. Your forearms should be vertical at the bottom of the lift. Too wide = shoulder strain. Too narrow = more triceps than chest. - Feet Placement:
Feet should be flat, firmly planted, slightly behind the knees. This gives you leg drive (yes, benching is a full-body lift). - Back Arch:
Slight lower back arch is fine — don’t overdo it. Your upper back should be tight and shoulder blades pulled together like you’re trying to crush a pencil between them. - Bar Path:
Lower the bar in a slight arc, not a straight line. Bring it to the lower chest/sternum area, not your neck. - Touch & Go:
Lightly touch your chest (don’t bounce!), then press back up explosively.
💡 Unique Tips to Increase Your Bench Press
1. 🦵 Use Your Legs (Seriously)
Most people press like it’s an upper-body-only lift. But elite benchers use leg drive to generate power.
👉 How? As you lower the bar, push your heels into the floor like you’re trying to slide your body backward. This adds force from the ground up — more stability, more power.
2. 🧊 Build a Rock-Solid Upper Back
A weak upper back = shaky press.
Start adding:
- Face pulls
- Seated rows
- Band pull-aparts
- Rear delt flys
These improve stability and posture on the bench, especially under heavy load.
3. 🛠️ Train Your Triceps Hard
If you get stuck halfway up, it’s usually your triceps failing — not your chest.
Add in:
- Close-grip bench
- Weighted dips
- Skull crushers
- Overhead extensions
Big triceps = big bench.
4. ⛓️ Try Paused Bench Reps
Bounce reps may boost your ego but they don’t build strength.
Try pausing the bar on your chest for 1–2 seconds, then pressing up. This eliminates momentum and builds control, especially for powerlifters.
Bonus: You’ll feel a paused rep at 80 kg much harder than a bounced 90 kg rep — and that’s where real gains come from.
5. 🏗️ Use Bench Variations
Don’t just bench flat every session. Cycle these:
- Incline barbell bench: Upper chest & shoulders
- Dumbbell bench press: Stabilizer strength & range of motion
- Spoto press: Pause just above the chest
- Slingshot bench (for overload without shoulder strain)
Changing variations helps bust plateaus and improve weak areas.
6. 🍽️ Eat & Recover Like It Matters
Muscles grow when you’re resting and fueling right — not during your 10th set of chest flys.
- Eat enough calories (especially protein)
- Sleep 7–9 hours
- Avoid overtraining — benching heavy more than 2–3 times/week can backfire
7. 📓 Track, Review, Repeat
Treat your bench press like a business:
- Log your reps, weights, and how the set felt
- Review weak points (are you always failing at the bottom? Lockout?)
- Video yourself — you’ll catch mistakes even the mirror misses
🧠 Mental Cues That Help Big Time:
- “Bend the bar” outward to engage lats
- “Pull the bar down” with control, don’t just drop it
- “Push the floor away with your feet” as you press
- “Chest up, elbows tucked, crush the bar”
These small cues can mean big gains in control and power.
Final Words 💥
The bench press isn’t just a chest exercise — it’s a test of full-body control, technique, and smart progression. Don’t let ego lifts or poor form hold you back.
Learn the technique. Focus on weaknesses. Train like a lifter, not a showoff. And before you know it, the weight that crushed you months ago will fly off your chest like it’s nothing.
Keep pressing. Keep progressing.