The bench press challenges the strength of your upper body more than any other exercise. If you want to improve your bench press power, whether you’re a powerlifter, athlete or gym enthusiast, you need to train smart, lift correctly and strengthen the muscles that matter.
In this guide, you will discover effective strategies for improving your bench press strength which can help you lift more and break through difficult fitness levels.
1. Learn the correct way to do a bench press.
Make sure your form is correct before you start adding load. If you have poor technique, you won’t get much stronger and could get harmed.
Technique Changes to Create More Power:
✔ You should hold the weight a bit wider than your shoulders to transfer your power better.
✔ Push out from your feet to make your whole body tight and strong.
✔ Bar Path – Keep the bar at lower or mid-chest and then press it back toward the rack.
✔ Contract your shoulder blades toward each other so your back is strong.
✔ A slight arch in your back uses your lats and saves your shoulders from too much stress.
This Mistake: Many people lift too wide with their elbows which can strain the shoulders. Hold your elbows at a 45-degree angle to get the most powerful and secure exercise.
2. Build Your Strength With a Power-Building Program
You must combine lifting heavy weights with fast-paced exercises to develop more bench press power.
.How to Train Your Pet Best:
.Wave Loading – Add more effort a little bit at a time over 3-4 weeks.
.To do dynamic effort, try using 50-70% of your 1RM for reps that are fast and explosive (as in 8x3).
.Use this type of training to build your strongest muscles by lifting a weight close to your maximum.
Weekly Split Example:
.Day 1, Bench Press (5 sets of 3, with 85% weight)
.On Day 3, do your Speed Bench exercise by lifting 8 sets of 3 reps at 60% of your 1RM.
3. Enhance the weaknesses in your process.
Notice your mistakes when doing the bench press and correct them.
.Stick Point Solution Exercise
.Off the Chest Slow Bench Press, Spoto Press
.Pressing power ranges from mid-range to Board Press.
.Lockout Close-Grip Bench Press and Triceps Extensions
Fundamental Accessory Lifts:
.The Triceps: Try the Close-Grip Bench, Dips and JM Press.
.Upper Back: Use the barbell row and face pulls for exercises.
.Overhead Presses and Lateral Raises help to work the shoulders.
4. Power Development Phase
Working out with very slow reps won’t help you build power. Do exercises that involve rapid movements.
.Set up three to five rounds of three reps done at a load that is 50 to 70 percent of your maximum weight lifted.
.The workout consists of five sets of five medicine ball throws.
.Perform Plyometric Push-Ups three times, eight times per set.
5. Try the Overload Techniques.
Train your muscles using max force by lifting more than you are capable of.
.Bands/Chains – Balance the resistance higher on your body.
.Slingshot Bench – Use heavier weights without worrying about injury.
.Enhance your control by having your personal trainer slowly lower the bar (in 4-6 seconds).
6. Improve Your Eating & Rest
Strengthen your body with food.
.Protein should be 0.8–1g for each pound of your body weight (chicken, eggs or whey).
.Carbs give you the energy to do your biggest lifts (try rice, oats or bananas).
.Healthy Fats: Assist hormone balance (eat avocados and nuts).
Recovery Tips:
It is important to get 7-9 hours of sleep every night for your strength gains.
You should take a deload every 4 to 6 weeks to lower your workloads.
✔ Stretch your pecs, lats and shoulders with Mobility Work exercises to reduce stiffness.
7. Test Your Knowledge and Then Try It Again
Once you have trained specifically for 4-6 weeks:
1.Give yourself a week where you train with less weight.
2.Don’t forget to warm up properly before testing your 1RM.
3.Revise your program to match your areas of weakness.
A 4-Week Plan for Power Building
Week Max Lift Day Movement Day Additional Movements Day
1 5x3 at 85% 8x3 at 60% 3 rounds of 8 DB Presses + Rows
2 4x4 @ 87.5% 6x3 @ 65%
3x5 at 90% 10x2 at 70% 4x5 Pin Press
4 Deload Record New 1RM –
Some additional hints for an even stronger bench press
✅ Log every lift you make – this helps you notice your improvements and make necessary changes.
Be consistent over time – gaining strength isn’t quick.
Don’t just lift on your main lifts; work on your weaknesses too.
If you use this method, you’ll overcome sticking points and build up your bench press in a short time.
Want a plan tailored to you? Tell me where you stand now and what you aim to achieve and I’ll give you a personal program.
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