Bench press is one of the most popular strength exercises and is often used as a benchmark for upper body pressing strength. But a stronger bench press isn't just about bigger chest muscles. Technique, training frequency, volume, progression, and recovery all play important roles.
Here are 10 concrete tips to help you improve your bench press in a structured and safe way.
1. Bench Press Regularly
If you want to get stronger in a specific exercise, you need to practice the movement regularly. For many, training bench press or a closely related variation twice a week works well.
A higher frequency isn't automatically better. The main benefit of more weekly training sessions is that you can distribute your total training volume and get more opportunities to practice your technique.
If you're a beginner, one to two weekly sessions might be sufficient. More experienced lifters can sometimes benefit from three weekly sessions, provided volume and intensity are distributed sensibly.
2. Create a Stable Setup
A good bench press starts before you unrack the bar. Your body needs to create a stable foundation to press from.
- Place your feet firmly on the floor
- Pull your shoulder blades back and down towards the bench
- Keep your glutes in contact with the bench
- Brace your core and upper body
- Position yourself so you can safely unrack the bar
A slight, natural arch in the back is normal when the chest is lifted and shoulder blades are retracted. You don't need to mimic the extreme position some competitive powerlifters use.
3. Find a Suitable Grip Width
The right grip width depends, among other things, on your body type, arm length, and shoulder mobility. A very wide grip shortens the range of motion, while a narrower grip usually requires more work from the triceps.
A good starting point is a grip width where your forearms are roughly vertical when the bar is near your chest. Your wrists should, as much as possible, be positioned over your elbows so that force can be efficiently transferred to the bar.
Experiment gradually and choose the position where you feel both strong and stable.
4. Work with a Controlled Bar Path
Lower the bar in a controlled manner towards the lower part of your chest or a point that feels natural for your body type. Then press the bar up and slightly back towards the starting position over your shoulders.
Elbows don't need to be held at one specific angle for everyone. Avoid both flaring them out completely to the sides and forcing them unnaturally close to your body.
Consider recording your lifts from the side. This can make it easier to assess whether the touch point and bar path are consistent from repetition to repetition.
5. Press with High Intent
Try to press the bar up with high force, even when a heavy load means it moves slowly. The intention to move the bar quickly can be relevant for the development of maximum strength.
The eccentric (downward) movement should still be controlled. Don't let the bar drop towards your chest, and avoid losing tension at the bottom of the lift.
Explosiveness should never come at the expense of a stable position or controlled technique.
6. Combine Heavy and Moderate Reps
You don't exclusively need to train with one to three repetitions to get stronger. Heavy sets are relevant because they mimic a maximum lift, but moderate repetitions can help build muscle mass and increase total training volume.
A combination could, for example, consist of:
- Heavy sets with 3–5 repetitions
- Moderate sets with 6–8 repetitions
- Accessory exercises with 8–15 repetitions
Beginners typically don't need to work close to their maximum load. They can build strength by training with controlled weights and gradually increasing the load.
7. Increase Volume Gradually
Volume is the total amount of work you perform. More sets can create a greater training stimulus, but only if you can recover and maintain good technique.
Avoid suddenly going from a few sets once a week to five sets three times a week. Instead, distribute the work over several training sessions and gradually add sets if you continue to recover and make progress.
The quality of the sets is more important than accumulating as many repetitions as possible.
8. Avoid Unnecessary Failure
You don't need to push every set to the point where you can't complete another repetition. Training to failure creates a lot of fatigue and can make it harder to maintain stable technique.
In most working sets, you can stop when you still estimate that you could have performed one to three more good repetitions. This is often referred to as repetitions in reserve (RIR).
Failure can be used strategically in less demanding accessory exercises but is rarely necessary in heavy bench press sets.
9. Use Accessory Exercises Strategically
Accessory exercises should be chosen based on the parts of the lift you want to improve. You don't need to perform all variations at once.
- Pause bench press: Trains control and strength from the chest
- Close-grip bench press: Increases focus on triceps
- Dumbbell bench press: Allows greater range of motion
- Shoulder press: Trains shoulders and pressing strength
- Rows and pulldowns: Strengthens the back and your pressing foundation
- Triceps exercises: Can improve the top part of the lift
Typically choose two to four relevant accessory exercises rather than filling your program with exercises without a clear purpose.
10. Track Your Progression and Recovery
Record load, repetitions, and sets so you can see if you are actually getting stronger. Progression can consist of more weight, more repetitions, or better technique with the same load.
Your sleep, diet, and overall training load also affect performance. If your strength declines over several weeks, you may need to reduce volume or plan a lighter training week.
Example of Two Weekly Bench Press Sessions
The program below is a general example and should be adapted to your level:
Training Session 1 – Focus on Strength
- Bench press: 3–4 sets of 3–5 repetitions
- Close-grip bench press: 3 sets of 6–8 repetitions
- Cable row: 3 sets of 8–12 repetitions
- Triceps exercise: 2–3 sets of 10–15 repetitions
Training Session 2 – Focus on Volume and Technique
- Bench press or pause bench press: 3–4 sets of 6–8 repetitions
- Dumbbell bench press: 3 sets of 8–12 repetitions
- Lat pulldown: 3 sets of 8–12 repetitions
- Rear deltoid exercise: 2–3 sets of 12–15 repetitions
Ideally, place at least one rest day between the two training sessions. Start with a manageable load, and only increase it when you can complete all sets with stable technique.
Can Wrist Wraps Help in Bench Press?
Wrist wraps can provide extra support around the wrist during heavy pressing exercises. They can be relevant if you find it difficult to keep your wrist stable and positioned over your forearm.
They do not replace correct technique or appropriate loading. If you experience persistent wrist, elbow, or shoulder pain, you should stop and have the problem assessed by a qualified professional.
See Wrist Wraps for strength training →
You can also read our guide to choosing the right training split.
Frequently Asked Questions about Bench Press
How often should I bench press?
For many, two weekly training sessions work well. Beginners can make progress with one to two sessions, while experienced lifters can distribute volume over multiple weekly sessions.
How many repetitions should I do?
It's beneficial to use a combination of heavy sets with 3–5 repetitions and moderate sets with 6–8 repetitions. Accessory exercises can be performed with more repetitions.
Should the bar touch my chest?
In a standard bench press, the bar is lowered in a controlled manner to the chest before being pressed back up. The touch point depends on your body type, grip width, and technique.
Should I use a spotter?
Use a spotter or safety bars when training heavy or approaching your maximum level. Do not attempt a heavy maximum lift alone without appropriate safety measures.
Why isn't my bench press improving?
A plateau can be due to a lack of progression, insufficient recovery, improper technique, or a training volume that is too high or too low. Review one factor at a time.
Sources
- American College of Sports Medicine: Progression models in resistance training
- Systematic review of training frequency and strength
- Systematic review of training to failure and non-failure
This article contains general training information and does not replace individual guidance from a trainer, physical therapist, or other healthcare professional.
