How to Increase Your Bench Press
Practical, evidence-based strategies for adding weight to your bench press — whether you are a beginner aiming for a 60 kg bench or an intermediate chasing 140 kg. Work through each area systematically: technique first, then programming, then the supporting details.
7 Proven Ways to Increase Your Bench Press
Fix your technique first
Most bench press plateaus are caused by technique inefficiencies, not insufficient strength. Key cues: retract and depress your shoulder blades before unracking, maintain full-body tension by driving your feet into the floor, keep a slight arch in your lower back to reduce range of motion, and tuck your elbows to around 45–75 degrees on the way down. Bar path should be slightly diagonal — not straight up.
Add upper body pressing volume
If you only bench once per week, you are leaving progress on the table. Most intermediate lifters benefit from 2–3 bench press sessions per week. The second session can use different variations: close-grip bench, incline bench, or dumbbell bench. Total weekly volume of 10–20 sets drives strength and hypertrophy simultaneously.
Train your triceps directly
The triceps are the primary lockout muscle for the bench press. Weak triceps manifest as a sticking point in the top third of the press. Add 3–4 sets of tricep work 2–3 times per week: tricep pushdowns, lying extensions (skull crushers), and close-grip bench press all transfer well to the flat bench.
Strengthen your upper back
A strong upper back creates the stable platform from which you press. Rear deltoids, rhomboids, and traps must be strong enough to keep the shoulder blades retracted under load. Add face pulls, rear delt flies, and rowing movements to your program. A common ratio is 2:1 pull-to-push ratio by volume.
Use paused bench press
Pausing the bar on your chest for 1–2 seconds eliminates the elastic energy from the stretch reflex and forces pure muscle strength off the bottom. Paused bench builds strength where most people are weakest. Use it as an accessory at 80–90% of your touch-and-go weight for sets of 3–5.
Periodise your loading
If you have been doing the same weight and reps for months, your body has adapted and you need a new stimulus. Wave loading (varying intensity week to week) is the most effective approach for intermediate lifters. Programs like 5/3/1 use weekly waves; even simply alternating heavy (3×5) and moderate (4×8) weeks can restart progress.
Optimise recovery
Strength gains happen between sessions, not during them. Sleep is the most underrated variable — even one week of 6-hour nights measurably reduces strength output. Aim for 7–9 hours. Protein intake of at least 1.6 g per kg of bodyweight is the minimum for muscle maintenance; 2.0–2.2 g/kg supports optimal strength development.
Common Bench Press Mistakes
Flaring elbows to 90°
Letting your elbows flare perpendicular to your torso puts the shoulder joint in its most vulnerable position under load, significantly increasing the risk of shoulder impingement and pec tears over time. Tuck to 45–75° and drive the bar in a slight arc toward your lower chest.
Bouncing the bar off the chest
Using the chest as a trampoline lets momentum do the work that your muscles should be doing. It bypasses the weakest portion of the lift, masks real strength deficits, and carries a real risk of rib bruising or worse at heavy loads. Control the descent and make brief contact before pressing.
Uneven bar path
If the bar drifts toward your face or hips during the press, one side of your body is compensating for a weakness on the other. This compounds over time and leads to imbalances and injury. Record your sets from the side periodically and add unilateral dumbbell work to diagnose and correct the asymmetry.
Pressing with a flat back
Lying completely flat removes your leg drive and limits your ability to create whole-body tension. A moderate arch in the lower back — combined with feet planted firmly into the floor — creates a stable, rigid base that transfers force efficiently from your lower body through the bar. Arch is legal in all raw divisions and is sound biomechanics.
Key Accessory Exercises
These movements address the most common weak points in the bench press. Rotate them into your programme on your second or third pressing day.
| Exercise | Benefit | Sets / Reps |
|---|---|---|
| Close-Grip Bench Press | Tricep strength, lockout power | 3×5 |
| Incline Dumbbell Press | Upper chest development, stability | 3×10 |
| Tricep Dips | Overhead tricep strength, full ROM | 3×AMRAP |
| Face Pulls | Rear delt health, shoulder stability | 3×15 |
| Pause Bench Press | Chest strength, remove momentum | 3×3 at 75% |
Programming Recommendations
Beginners (0–12 months)
Stick to linear progression: add 2.5 kg every session until you cannot. A beginner on a three-day full-body programme (e.g. StrongLifts 5×5 or Starting Strength) will bench 2–3 times per week and progress faster than any intermediate with a complex split. Do not add accessory exercises until linear progress stalls — the main lift is your most productive investment at this stage.
A complete beginner with no prior lifting experience can add 2.5–5 kg per week for the first 2–3 months, making the initial learning curve the fastest period of strength gain. Technique improvements alone often account for 20–40% of early progress as the nervous system learns the movement.
Intermediates (1–3 years)
Intermediate lifters typically progress 2–5 kg per month on the bench press with proper programming. Weekly linear progression is too fast at this stage — switch to weekly or monthly waves. A simple approach: alternate a heavy week (3×5 at ~85% 1RM) with a volume week (4×8 at ~75% 1RM). Add a second bench session using a variation (incline, close-grip, or dumbbell).
Annual gains of 10–20 kg are realistic and sustainable at this stage. Programs like 5/3/1, GZCLP, or a basic periodised push/pull/legs split are all appropriate. The key variables are consistency, progressive overload, and sufficient volume (10–20 working sets per week across all pressing).
How Long Will It Take?
Advanced and competitive lifters may add only a few kilograms over an entire training year. At this level, every technique refinement, programming detail, and recovery variable matters. Progress is measured over years, not months. The bench press is one of the hardest upper body lifts to advance at elite levels due to the complexity of the movement and high technical demands.
Where does your bench press stand?
Use the standards table to see where your current bench press falls relative to lifters of your bodyweight and experience level, and what the next classification requires.
Frequently Asked Questions
Why is my bench press not increasing?
The most common causes: training too infrequently (once per week is not enough for most intermediates), not progressively overloading (using the same weight every session), technique inefficiencies causing energy leaks, insufficient tricep development, or poor recovery (sleep, protein, calories). Address each systematically.
What is a good bench press for my bodyweight?
Check the bench press standards page for exact numbers. As a general guide: an intermediate male should bench roughly 1× bodyweight; an advanced male 1.3–1.5× bodyweight. For female lifters, intermediate is roughly 0.7–0.8× bodyweight.
Should I use a spotter?
Yes, whenever training near your maximum. A spotter allows you to push to your actual limit safely and also provides psychological confidence that increases performance. In a rack without a spotter, always use the safety bars set just below chest height.
Does grip width matter?
Yes. A wider grip reduces range of motion and increases pec involvement; a narrower grip increases tricep involvement. Most lifters bench strongest with their index fingers 1–2 hand-widths outside shoulder width. Experiment to find your strongest position within IPF legal grip width (81 cm marks or closer).
How much does arch matter in the bench press?
A lower back arch is legal in all raw powerlifting divisions and reduces the range of motion the bar must travel. It also places the shoulders in a safer position. The degree of arch depends on your flexibility. A small to moderate arch is safe and effective; extreme arches are unnecessary for general strength training.