Introduction
If you’re serious about upping your bench press game, you’re in the right place. Whether you’re aiming to break personal records, build serious strength, or just impress at the gym, mastering the bench press requires more than just brute force. It’s a combination of technique, strategy, and targeted training. In this article, we’ll delve into ten essential tips that will not only help you add pounds to your bench press but also ensure you’re lifting safely and effectively. From refining your grip and optimizing your breathing to targeting key muscle groups and perfecting your form, these tips are designed to give you the edge you need. Let’s dive in and transform your bench press routine!
1. Train for Speed and Increase Volume
Most bodybuilders lift super slow when going for a max lift and I know your thinking well of course it’s slow… it’s heavy. That’s not the point and one very important issue is to train for speed. If you don’t you will always have a shitty sub-par bench press. Instead of maxing out each week, you should use a weight that is between 50-65% of your max. This can be done by performing 50% for week 1, 55%for week 2, 60% for week 3, and 65% for week 4. The goal here is to train the bench with 8 sets of 3 reps with about 30 seconds rest between sets. Making sure you lift enough total pounds or what is known as volume workload is critical for increasing your bench press. By following my outline you are dramatically increasing the volume. If you look at the chart below on your fourth week your total volume is at 4920 pounds whereas your current volume is 1665 pounds. This is not including warm-up sets. Can you see the difference in how much actual tonnage you are moving per workout? Each rep has to be lowered at a proper speed and then once it touches your chest you have to explode. This is done for all reps of all sets. This technique is called Compensatory Acceleration and is essential to increasing your one-rep max because speed is power!
Max Bench Press 315 lbs
| Program | Weight | Sequence | Rest Period | Volume |
|---|---|---|---|---|
| Week 1 | 160 lbs | 8 sets of 3 reps | 30 sec | 3840 lbs |
| Week 2 | 175 lbs | 8 sets of 3 reps | 30 sec | 4200 lbs |
| Week 3 | 190 lbs | 8 sets of 3 reps | 45 sec | 4560 lbs |
| Week 4 | 205 lbs | 8 sets of 3 reps | 45 sec | 4920 lbs |
Ted Acrid was the First Man to Bench Over 700 Pounds!
2. Don’t Max Out Twice Weekly
One big no-no you are doing is maxing out every week. What the hell is this I thought you were a bodybuilder? Even Powerlifters don’t do something this stupid. Science has shown that after three weeks of training over 90% of your max you will actually have a strength decrement. This is exactly what is happening to you. I wouldn’t max out more than every 4-6 weeks tops.
3. Maximize your triceps training
Triceps strength is critical for a big bench just ask any Powerlifter. Don’t waste your time with baby boy exercises but stick with power producers like negative weighted dips, skull crushers, close grip presses, rack lockouts, and JM Presses. If you want a bigger bench hitting some triceps work twice per week is a must.
4. Grip the Bar Tightly
Taking just an average grip when bench pressing is a big mistake. You need to grab the bar and squeeze it tightly like you are trying to choke the living shit out of someone you hate. Oh yea, get visual and make it happen. Think about that next-door neighbor who’s dog constantly shits on your lawn or your ex-girlfriend who gave you Herpes, do whatever it takes. Squeezing the bar tighter will make you lift more and activate muscles more efficiently in the press.
5. Press in a Straight line
Most people are taught to press over their faces and this is wrong. By doing this you are increasing the amount of distance you have to move the bar. Why would you do that? Plus many lifters that press over their face suffer more shoulder injuries long term. So press more and save your shoulders all in one shot.
6. Strengthen Your Rotator Cuff
Not training your complete shoulder girdle is a big mistake. Not only are you setting yourself up for a rotator tear at some time in your training, but you are also limiting yourself on how much you can press. Make sure to train these exercises twice weekly with moderate weight, hitting all facets of this muscle complex.
7. Use a moderate arch
Using a moderate arch will help decrease the bar distance from your chest to lockout. It will also help activate your lats and provide a stable base from which you will press. Don’t get stupid and think you are one of the performers from Cirque de Soleil and try to make an arch that you can drive a mac truck under. This will just lead to a lower back injury that will stop your aspirations of one-day performing self-felatio.
Don’t Use a Ridiculous Arch Like This!
8. Optimize your breathing
The key here is to suck in as much air into your lungs and belly and then hold it before taking the weight out of the rack. This will provide a much more stable press and ultimately help you lift more weight when compared to you just inhaling and exhaling in a normal fashion during this set.
9. Keep your elbows tucked in
When most guys’ bench they keep their elbows flared out and this is a disaster just waiting to happen. If you want a pec tear in the future keep pressing like this especially during your one-rep bench press max-out-athons you love so much. Keep your elbows tucked into the body and keep that tight arch. This alone will add pounds to your current max.
10.Train your weak points
The first thing I do when analyzing a lifter is that I see where their weak points are. I am talking about not only which muscle group is lagging in terms of strength but also for the biomechanics of the exercise. If you critique yourself and find that your triceps are weak then start working on them more. If you find you have no lat strength then start rowing yourself to a bigger back and a more powerful bench press. Either way be honest with yourself and hone in on what areas you need to fix then get-r-done.
This Weight Would Break Most Men’s Arms in Half!
Conclusion
Incorporating these ten tips into your bench press routine can make a significant difference in your strength and performance. Remember, progress doesn’t happen overnight, but with consistent effort and attention to detail, you’ll start seeing improvements in no time. Focus on your technique, listen to your body, and don’t be afraid to push your limits safely. Whether you’re training for a competition or simply aiming to beat your personal best, these strategies will help you elevate your bench press game. Keep lifting, stay dedicated, and watch as your hard work pays off with impressive gains and newfound power. Happy lifting!
