Boost your bench press: 10 effective tips
The bench press is undoubtedly one of the most popular exercises in the gym, and almost everyone is familiar with it. For many, the bench press is also a measure of strength, and it can be important to be able to lift a respectable weight. But how do you improve your bench press?
1. Train bench press more often
To get stronger in the bench press, it is necessary to train it with higher frequency. This is based on neuromuscular principles: The more often you perform a certain movement, the better the nervous system adapts. While bodybuilding focuses on great muscle exhaustion and longer recovery, strength training is about optimizing neural adaptations, which requires more frequent training. Elite powerlifters, like the Russians, train bench press up to eight times a week. Start with three times a week and gradually increase if you want to maximize your strength.
2. Lift explosively
In strength training, it is about maximum recruitment of motor units. This is best achieved by pushing the weight explosively, even if the weight does not always move quickly. Whether you work with 70% or 85% of your 1RM, you should push with maximum force. However, remember that explosiveness must not compromise technique. Lower the weight in a controlled manner, but avoid dropping it onto your chest.
3. Use low repetitions
To maximize strength, you should train heavy with few repetitions. While bodybuilding typically involves 6-12 reps for muscle growth, powerlifters most often use sets of 1-3 repetitions. This activates the strongest motor units and the fast type II fibers, which have the greatest potential for force development.
4. Increase set volume
Repeated sets of the same exercise stimulate the same nerve pathways, which improves neuromuscular activation. Therefore, train with high set volume, but adjust it gradually to avoid overtraining. For example, start with five sets of bench press three times a week. Remember, strength requires more stimulation of the nervous system than a few sets to exhaustion, as used in bodybuilding.
5. Avoid failure and exhaustion techniques
When the goal is strength, you should avoid training to failure or using techniques like forced reps. When exhausted, the muscle’s ability to generate maximum force decreases. Although you can focus on muscle growth for periods to increase muscle mass, the main focus should be heavy, explosive training without exhausting the muscles.
6. Learn correct technique
Correct technique is key to increasing your strength in the bench press. Start with a solid brace, where your feet are firmly planted on the ground and your back is arched to create stability. Keep your elbows closer to your body, about at a 45-degree angle, to protect the shoulder joints and maximize lat activation. Use the correct "touch and go" technique or pause on the chest like powerlifters.
7. Use periodization
Plan your training with periodization, so you vary volume and intensity. To avoid overloading the nervous system, alternate between light, moderate, and heavy training sessions. This ensures optimal progress and recovery. You can also follow programs like Boris Sheiko or Smolov Jr. if you need a structured plan.
8. Keep focus on bench press
Although assistance exercises can be beneficial, your main focus should be on the bench press if you want to get stronger at it. Limit the number of assistance exercises and choose those with the greatest transfer value. Close-grip bench press and dumbbell bench press are better choices than isolation exercises like skull crushers or dumbbell flyes.
9. Bench press is more than a chest exercise
Although the bench press is primarily a chest exercise in bodybuilding, it is viewed differently in strength training. Here it is about movements, not muscle groups. The bench press is a complex movement where several muscles play a significant role. Therefore, it is important to optimize the activation of all involved muscles, not just the chest.
10. Train the upper back
Although the back is not the primary muscle in the bench press, it plays an important role as a stabilizer. A strong upper back creates a solid pressing foundation and helps prevent shoulder injuries. Therefore, make sure to train your lats, traps, and rear shoulders regularly to maintain strength balance between the front and back of the body.
These ten tips will help you take your bench press to the next level and achieve significant strength improvements.
