How to Improve Your Bench Press: 3 Essential Tips Success
Introduction
As a gym owner, I can’t tell you how many times I’ve had members ask me how to improve their bench press. While each person’s journey is unique, most of the time, the answers are pretty similar. After hearing the same questions over and over again, I decided to write this blog to help anyone who might be struggling to make progress with their bench press.
If you’re looking to improve your bench press strength, these 3 tips will help you take your performance to the next level. By mastering form, implementing progressive overload, and strengthening your mind-muscle connection, you’ll see your bench press numbers soar!
Tip 1 to improve your bench press: Build Consistency
When looking to improve your bench press strength, consistent form is absolutely essential. Every lifter has their own technique, and finding what works best for you is key. To maximize your bench press potential, you’ll need to focus on building that consistency and precision in every rep.
Here are a few things to think about to help you optimize your form:
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Positioning : Ensure your back is firmly planted on the bench with a strong Lumbar arch. Keep your feet close under your hips and flat on the ground.
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Grip : Find a comfortable grip width that allows for maximum power output and stability. You will usually find the best grip from the bottom of the position.
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Bar Path : Lower the bar around the bottom end of the Sternum, keeping elbows roughly around a 45-degree angle. When pressing, drive the bar back up explosively over the Shoulders. Keep in mind, the bar will not travel in a perfect line! (For a more detailed analysis on how the bar path looks during a Press, I recommend this article)
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Breathing : Inhale deeply on the descent and exhale forcefully as you push the bar up.
Again, everyone’s technique will be a bit different. What is important is that you spend time under the bar to learn what is the best way for you and stay consistent with it.
Here is a clip from our exercise library on how to perform a Bench Press
Tip 2 to improve your bench press: Ensure Progressive Overload
To see continuous gains in strength, progressive overload is key. Whether tracking progress through load, reps, rate of perceived exertion, barbell velocity, or all the above, this principle is how you will ultimately know how successful you are reaching your goal. Similar to the 1st tip, however, not everyone needs the same amount of volumes and intensities to improve their bench press. That being said, there are definitely ways you can ensure you’re implementing progressive overload:
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Increase Resistance : Add small increments of weight to the bar each week. Even a 2.5 to 5-pound increase can help challenge your muscles and stimulate growth.
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Adjust Reps and Sets : Modify the number of repetitions and sets to continue stimulating muscle growth.
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Add Variations : Experiment with different grip and tempo variations to target various areas of the Bench Press.
One variation that I have found to be the best are Close Grip Bench Press’, and this is for several reasons:
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It keeps stress off the Shoulders and more onto the arms, minimizing overall strain.
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The range of motion is greater than standard Bench, maximizing overall stimulus.
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The speed of the Close-Grip is typically higher, which helps reinforce an acceleration of the Press.
Here is a video on how to perform Close Grip variations
Tip 3 to improve your bench press: Stay Mindful
The mind plays a crucial role in strength training. In fact, the motor coordination to make your muscles contract starts from the mind! Developing a strong mind-muscle connection can significantly improve your bench press performance. Here’s how you can strengthen this connection:
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Visualize The Movement : Before each set, visualize yourself successfully completing the lift. Consider the cues and the muscles being engaged as you run through the set in your head.
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Externalize Your Cues : Instead of thinking about internal cues (i.e. “Squeeze the Lats coming down”), begin to use external cues (i.e. “Drive the bar away from the body”). While internal cues are effective in activating muscles in a local sense, external cues have been shown to be a far more effective strategy in maximizing force production (Calatyud J, 2017).
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Use Tempo Training : Control the eccentric speed of each repetition to deepen the mind-muscle connection and increase time under tension. Consider these as practice work for maximizing your Bench Press.
Here is a video on how to perform Tempo variations
Final Thoughts
By applying these three tips—building consistency, implementing progressive overload, and developing a strong mind-muscle connection—you’ll unlock your true bench press potential. Consistency and dedication are key to making progress, so stay committed, and you’ll see significant improvements in your strength over time.
Are you ready to revolutionize and improve your bench press routine and hit new personal records? Start incorporating these strategies today and dominate your training sessions!
At Houston Athletic Club, we’re dedicated to helping you reach your fitness goals. Whether you’re new to strength training or a seasoned lifter, we’re here to guide you on your journey. Get in touch with us today and let’s work together to take your bench press to the next level.
David Arcemant, MS, CSCS, CPSS
Owner, Houston Athletic Club
References
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Calatayud J, Vinstrup J, Jakobsen MD, Sundstrup E, Colado JC, Andersen LL. Influence of different attentional focus on EMG amplitude and contraction duration during the bench press at different speeds. J Sports Sci. 2017 Aug 10:1-5. doi: 10.1080/02640414.2017.1363403.