Increase your Bench Press!


I'm going to give you 5 simple steps how to increase your bench press

1. Lift for 3 sets of 10 for two weeks then drop to 3 sets of 4-6

2. Use Variety, Barbell Bench Press with Plates-->Switch to Dunbell Bench Press. Also do Dunbell bench press on the stability Ball (only when lifting in sets and reps of 3x10)

3. Use Incline and Flat (decline is less effective because alot the blood travels too your head. You want the blood in your muscles)

4. Have a Spotter when your lifting heavy.

5. REST when lifting low reps your need at least 48 hours to recover. If you work your chest everyday YOU WILL GET NO WHERE!

Try these steps, Leave comments stating what has worked for you.


Average: 2.5 (2 votes)
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I usually vary between

arm88's picture

I usually vary between incline dumbbell press and bench press.

I find what works best for me is: 4 sets on the bench and 2 sets on the incline dumbbell press, then switch it (about a month later) to 4 sets on incline dumbbell press then 2 sets on the bench press.

I usually switch all my workouts every month or so.

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Derlierprossy's picture

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bernard_rocky2's picture

To cut to the chase, Bob

lblotusbong288's picture

To cut to the chase, Bob recommends much more tricep strength work to help at the top of the lift when you are locking out. He feels most people get their bench "out of the hole" okay but, when it comes to getting the heavy weights to a fully locked out position, their triceps give out and that is why he recommends heavy tricep work. He feels that this is true even if you use an elbows-out "pectoral-type" grip as the pectorals recoil at the bottom, being on stretch and start well, but "de-leverage up high" and your triceps still must finish the lift.

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You can add some serious

Derlierprossy's picture

You can add some serious poundage to your bench press, provided you do it right. Now, this tip is a very important one for those of you who want to really improve your bench press or incline press.

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I’ve personally

Derlierprossy's picture

I’ve personally experienced this phenomenon. I’ve done numerous experiments to see how core exercises affect my bench press. I’ve come to the conclusion that without these exercises, your bench press will not be as effective if you had these exercises included in your weight lifting program. If you can do these core exercises, at the right times, and in the right manner, your bench press will dramatically increase.

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I know there’s more to writing informational articles like this than typing some words. I get that you did a lot of work on this content. I think it’s impressive.

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Stampoo's picture

Hey this looks to be a great idea i should try this if i want to increase my bench press.

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