How To Get A Stronger Bench Press (3 Proven Methods You Need To Start Using)

Introduction

This tutorial provides actionable strategies to help you increase your bench press strength effectively. Based on proven methods, you'll learn how to enhance your training frequency, vary your rep ranges, and incorporate accessory lifts to target your weak points. By following these steps, you can significantly boost your bench press performance.

Step 1: Increase Bench Press Frequency

To enhance your bench press strength, aim to bench press more frequently.

• Frequency: Increase your benching sessions to 2-4 times per week.
• Benefits: Research shows that each additional bench day can boost strength gains by approximately 28%.

Step 2: Gradually Increase Volume

Increasing the volume of your bench press can lead to faster strength gains.

• Current Volume: Assess your current number of sets per week. If it’s less than 5, aim to increase it.
• Target Volume: Gradually work towards 10-15 sets per week.
• Benefits: This increase can enhance strength gains by an additional 20%.

Step 3: Implement Daily Undulating Periodization

Mixing up your rep ranges can accelerate your progress.

• Rep Schemes: Utilize the HPS (Hypertrophy, Power, Strength) protocol:
  • Hypertrophy Day: 3 sets of 8 reps at ~75% of your 1RM (One Rep Max).
  • Power Day: 4 sets of 3 reps at ~70% of your 1RM, focusing on explosive movement.
  • Strength Day: 5 sets of 3 reps at ~85% of your 1RM.
• Order: Structure your training week with Hypertrophy first, followed by Power, and then Strength to optimize recovery and gains.

Step 4: Add Accessory Lifts

Incorporating the right accessory lifts can address specific weaknesses in your bench press.

• Identify Weak Points: Determine where you struggle most during your bench press:
  • If you fail off the chest: Include paused bench presses.
  • If you struggle midway or at lockout: Focus on floor presses or close grip bench presses.
• Additional Exercises: Consider triceps extensions (like dumbbell extensions or skull crushers) to strengthen your lockout.

Conclusion

By following these structured steps—enhancing frequency, increasing volume, varying rep ranges, and adding targeted accessory lifts—you can significantly improve your bench press strength. Implementing these strategies could potentially double your gains, allowing you to exceed your previous limits. For a more personalized program, consider taking the analysis quiz linked in the video description to find a science-based training plan tailored to your needs.