FreeWorkoutLog Blog

Tips on How to Increase Your Bench Press

Bench Pressing

Courtesy of U.S. Naval Forces Central Command/U.S. Fifth Fleet

There are plenty of tips to help you increase your bench press, but it’s usually the most basic advice that makes the best impact on your workout routine. It isn’t about how much you exercise: it’s about making sure you get the most out of the exercises you perform.

Your efforts should not be limited to your sessions on the bench. There are plenty of additional workouts and lifestyle changes you can make to help you get more out of your bench press. Combining your efforts in every aspect of your workout routine can help you build strength!

Following the Right Lifestyle

If you want to get the results you are looking for you will need to transform your body the way you are hoping for.

  • If you want to boost bench press results you are going to need to eat a caloric surplus so you wind up consuming more than you are burning. If you are not eating enough you will not have enough energy to get through your increased reps. You can get an idea of how much you should be eating each day by using our daily calorie estimator.
  • Increase your protein intake, particularly increasing your intake of poultry, fish, eggs, whey or red meat to ensure that your body has the right fuel to build the muscles you are hoping for.
  • Make sure you get plenty of rest and get enough sleep every night. Sleeping for eight hours and resting when you are not exercising will help your muscles repair so you can take on a greater load when you take your next workout.

When you are trying to increase your bench press it may seem logical to work out as much as you can! In fact, if you overwork yourself you may wind up preventing your ability to grow muscle.

On the other hand, if you quit working out you can wind up losing the progress you have made. So what’s the best way out? You can focus on finding the right balance by spending the occasional week dropping back to an easier weight level to help you maintain your progress.

Using the Right Equipment

If you are planning on using equipment to further your workout make sure that you select machines that will not harm your progress.

  • Use a bench press machine that allows you to use a proper technique. Do not flare the elbows, roll the wrists back or roll the shoulders forward.
  • Make sure you can keep a balance when training, using machines that will train your muscle to the full potential.
  • Make sure your strength training equipment allows you to keep proper posture to help prevent your risk of injury.

Focus your workouts on exercises that include compound lifts. Shoulder presses, squats, deadlifts or barbell rows are great examples. Machines can be helpful if they allow you to work out several different muscle groups in one session.

This can help you build muscle all over the body and encourage proper technique so you are less likely to injure yourself.

Adjust Your Workout over Time

While a flat bench press can be a great place to get started, you want to make sure you work on adding more advanced items into your workout so you can continue to improve your stamina.

  • Perform exercises that will help strengthen your biceps to add to your overall strength. Hammer curls are ideal for this. You can also use a brachialis act during your bench press to add strength.
  • Work your triceps using exercises like a JM press, close grip bench press dips or a floor press so it’s easier to lift.
  • Look for bench press equipment that will help you strengthen the upper back and lats to get more out of your lift. Barbell rows are very helpful for this and allow you to work muscles in the opposite direction of your bench press so you get a well-rounded workout.

You must pay attention to your workout to determine which of your muscles is failing first. In most cases people’s shoulders or triceps burns out fast. Choosing exercises that will help boost the right muscles groups are thus important to be able to increase the amount you can lift.

When you are looking at how to increase your bench press you want to get out of the mentality that you need to work out as often as possible. Instead, focus on getting the most out of the reps you do!

A few high quality reps are going to do a lot more for you than several reps that you struggle through with poor posture.