If you want to increase your bench press, there are several things you can do to improve your strength and lift more weight. Here are a few tips to help you increase your bench press:
Use proper form: Good technique is essential for maximizing the benefits of the bench press and preventing injuries. Be sure to lie flat on the bench with your feet firmly planted on the ground. Keep your back, butt, and feet pressed firmly against the bench to create a solid base. Hold the bar with a slightly wider than shoulder-width grip, and keep your wrists straight and your elbows close to your sides as you lower and press the bar.
Use a full range of motion: To fully engage the muscles in your chest, shoulders, and arms, it's important to use a full range of motion during the bench press. Lower the bar all the way down to your chest, and then press it back up until your arms are fully extended. Avoid shortening the range of motion by stopping the bar short of your chest or not extending your arms fully.
Change up your reps: each week you should be changing how much weight and reps you are performing. The best method to follow is a four week cycle. Each week focus on three sets. For week one perform 12-15 reps with as much weight as you can while still maintaining good form and hitting the minimum amount in your range (12). In week two drop it down to 9-11 reps and increase the weight. Week three you will perform 6-8 reps with as much weight as you can, and in week 4 perform 3-5 reps. Each week keep the same method, lift as much weight as you can while still hitting the minimum amount in your range on all three sets and maintaining good form.
Incorporate variations: To challenge your muscles in new ways and prevent plateaus, try incorporating different variations of the bench press into your routine. For example, you can try using a narrower grip to target the triceps, or using an incline or decline bench to target different muscle groups in the chest. You can also try using dumbbells instead of a barbell for a greater range of motion.
Use progressive overload: To continue increasing your bench press, it's important to gradually add more weight and challenge your muscles. Try adding small increments of weight to the bar over time, and aim to increase the weight by 5-10% each week. This will help to gradually build strength and prevent plateaus.
Mix up your routine: To keep your muscles challenged and prevent boredom, it's important to mix up your routine and try new exercises. In addition to the bench press, try incorporating other exercises that target the chest, shoulders, and arms, such as pushups, dips, and rows. This will help to build overall strength and improve your bench press.
You can also watch my video here on how to increase your bench press.
In conclusion, increasing your bench press requires a combination of proper form, full range of motion, progressive overload, and variety in your workouts. By following these tips and regularly challenging your muscles, you can improve your strength and lift more weight on the bench press.