Unlocking greater bench press strength demands more than just bench pressing. The secrets lie in training methods, techniques, and other muscles essential for the bench press. Discover the strategies inside this workout to elevate your bench press to a greater level.

But before this workout, understand the tips and strategies to help you perform this routine effectively.

 

 

1. Focus on Form

Ensure your feet are flat on the ground. Arch your back slightly. Grip the bar with your hands comfortably, usually slightly wider than shoulder-width. Lower the bar to your chest with control and press it back up in a straight line.

 

 

2. Build Overall Strength

Include other compound exercises in your routine. For example, a strong back will improve your press. The back contracts and stabilizes the chest to maximize its stretch. In addition, the shoulders and triceps are heavily involved in your bench press.

 

 

3. Progressive Overload

Gradually increase the weight over time. Progressive overload is essential for strength enhancement.

 

 

4. Vary Your Grip

Experiment with different grip widths to target other muscle groups. A wider grip can engage chest muscles, while a narrower grip may emphasize the triceps.

 

 

5. Train Consistently

Consistency is key. Stick to a regular training schedule and follow the program.

 

 

6. Work on Weak Points

Identify and address any weaknesses in your bench press. It could be a sticking point during the lift or a specific muscle group that needs more attention.

 

 

7. Incorporate Different Rep Ranges

Train with various rep ranges, including lower (1-5 reps) for strength, (6-12 reps) for hypertrophy, and (12+ reps) for endurance.

 

 

 

8. Proper Rest and Recovery

Allow at least two days for your muscles to rest and recover before the next workout.

Here’s a sample bench press program incorporating back, shoulder, and triceps exercises. Their strength is essential to boost your bench. This program is designed for all levels. Adjust the weights and intensity accordingly. Perform this workout two times per week with at least one day of rest between sessions.

 

Day 1: Monday

Bench Press

• Warm-up: 2 sets of 10 reps with a lightweight
• Working Sets: 5 sets of 5
• Rest: 3 minutes between sets

Seated Back Rows

• The first two sets do five reps at 85% rep max.
• For the following three sets, Pull the bar to your chest, hold and pause for 2 seconds, and return to the start position with a 5-second slow eccentric motion.

Overhead Press (Shoulder Press)

• Warm-up: 2 sets of 10 reps with a lightweight.
• Working Sets: 3 sets of 5-8 reps.
• Rest for 3 minutes between sets.

Isometric Dips

• 3-5 sets.
• For 3-5 reps, hold the bottom position of the dip for 5 seconds.
• Feel your chest and triceps working. Strap on weights to make the isometric dip position harder.
• Dismount the bars, rest for a minute, and do as many dips as possible, generally at pace.
• Rest for 2 minutes and do the next set.

 

Day 2: Thursday

 

Bench Press

• The first two sets do five reps at 85% rep max.
• For the following three sets, slowly lower the bar to your chest for a 6-second count. Hold and pause for 2 seconds in the bottom position, with the bar an inch above your chest, and press back to the start position at a normal pace.
• Rest for 3 minutes between sets.

Heavy Inverted Pull-ups (3 Sets)

• Use weights or a resistance band to pull you down.
• For the first three reps, hold the top position of the inverted pullup for 3-5 seconds.
• Slowly lower down for 6 seconds.
• Complete using three sets of 8 reps of the back row.

 

 

 

Overhead Shoulder Press

• Do three sets using 6 seconds of slow eccentric motion with a 2-second pause.
• The following two sets are normal pace reps for eight reps.

Isometric Dips

• 3-5 sets
• For 3-5 reps, hold the bottom position of the dip for 5 seconds.
• Feel your chest and triceps working here. Strap on weights to make the isometric dip position harder.
• Dismount the bars, rest for a minute, and do as many dips as possible, generally at pace.
• Rest for 2 minutes and do the next set.

Complete this workout for 4-6 weeks. For each exercise, record your results. Test your bench press on Mondays before you start your workout.

 

Training Beyond Strength

When you can do five sets of 5, change your strategy. You can do your first set for three reps by increasing the weight by 10 pounds. Take off the 10 pounds for the second set and try to complete five reps. For the third set, add the weight back and complete your reps. For the fourth and fifth set, remove it.

Your reps will drop one or two, and that’s ok. The purpose is to stimulate and challenge your strength.

This method works best when you have a base level of strength that will increase your bench quickly.

Check out my INSTANT STRENGTH book for total strength, speed, and power programs.

To maximize stability, mobility, and flexibility, check out my book, THE BALANCED BODY.

To see great exercises, methods, and techniques videos, subscribe to my YouTube channel, BALANCED BODY.