How To Increase Your Bench Press For Beginners


Bench presses are one thing that all gyms have in common, aside from sweaty, fit, or muscular males. Bench presses are the gold standard in upper-body strength training. It's a staple that novices, powerlifters, bodybuilders, gym bros, and gym rats alike prefer.

Regardless of your fitness goals, you have or will incorporate the bench press into your full-body fitness program or chest day workout at some point. This is likely due to their well-deserved reputation for having boulder-like shoulders and a large chest span for a v-taper.

Bench presses are one of the most common exercises for toning and strengthening the upper body. Bench presses, also known as chest presses, entail raising weighted bars while laying on a bench in a supine or supinated posture.


For those that are new to the gym, you've definitely seen a lot of gym rats benching their faces off and maxing out. You'll probably understand why these adult men are so enamored with bench presses as you spend more time in the gym.

Bench presses are one of many weight-lifting and weight-training activities that assist increase upper-body strength. It is undeniably a staple of every pro wrestler's v-shape fitness regimen.

Bench presses are a full-body workout that also works muscles in the lower body when done correctly and in good form. It also increases your endurance, aids in general strength building, and provides you with bulkier musculature. It's a multi-muscle workout that isolates the muscles of your arms and chest while also activating other muscles that help with range of motion.

While benching by itself will not make you a pro heavyweight champion, it is an excellent supplement to your exercise regimen.

A weighted barbell and a specialized bench make up the typical or normal bench press setup. The bench's ergonomic design aids in maintaining proper form.

Weighted plates can be used to alter the weights on the barbell to fit the weight limit of those who desire to utilize them. These plates are standard gym sizes, ranging from 2.5 to 45 pounds. A conventional flat bench is a viable patchwork option in the absence of a specialist bench. Despite the fact that bench presses can be done in a variety of ways, the traditional method remains the most popular.


When practicing bench presses, as with many other gym exercises, it's critical to focus on maintaining good technique. This way, you'll be able to target the muscles you need while avoiding injury.

To perform bench presses, follow these steps:

  • Begin by selecting weights that are comfortable for you. Place the plates on the bar rack and adjust the height of the bar.
  • On the bench, lie flat on your back. Make sure your eyes are beneath the bar and your feet are flat on the floor.
  • Attempt to “stand taller” while on the bench by thrusting your shoulder blades back and puffing your chest.
  • Hands should be shoulder-width or slightly broader than shoulder-width when gripping the bar. Keep a solid pronated or overhand grip on the bar, which is basically a grasp with your palm towards your feet. Place your pinky finger on your bar's ring mat.
  • Firmly plant your feet on the ground. As you inhale, engage your core. Straighten your arms and lift the weighted bar off the rack.

Move the weighted bar across your shoulder while locking your elbow. Lower the bar to your chest, holding your elbows at an angle, until it is about touching your chest.

Exhale while pushing the bar back up to the starting position. This is one repetition. Perform as many reps as you're comfortable with.


Bench presses are a great way to get shredded because they primarily work the chest and frontal deltoid muscles. The triceps, pecs, and shoulder muscle groups are also targeted. Bench press helps you reach your peak in muscle-tension contraction by working the pecs, or pectoral major, of the chest. It helps to bulk up the upper body by activating the posterior, lateral, and anterior deltoids of the shoulders.

The lateral and medial heads of the tricep muscle group are also worked during bench presses. The muscles you isolate are determined on the bench press variety you use. The way you hold the bar or the angle at which you incline your body when raising the bar differs in these versions. The rotator cuff muscles, the lats, and the serratus anterior of the upper ribs are also activated. Bench presses, in general, help to activate main upper-body muscles, which helps to improve strength and make enormous gains.


Bench presses are excellent for removing muscle fibers. The press is one of the best exercises for muscle sculpture, muscular hypertrophy, strength training, and endurance training because it activates so many muscles in the chest and upper back. The more weights you can bench press along the road, the more results you'll see on your upper body.


Increasing your bench presses simply means you can lift heavier weights in a progressive overload. The length of time it takes depends on your workout routine, macronutrients in your diet, and how quickly your muscles adapt to the plates you stack. Increasing your bench press is a process that takes time. It's not a huge leap, but it's a long one.

Here are some pointers on how to improve your bench press in the shortest amount of time:


Getting your body ready for the pump is a good way to prepare yourself to lift higher weights. Warming up before bench presses gets your heart rate up for that much-needed cardio and “wakes” your muscles. Although warm-ups are important for the body and should be done before every workout routine if possible, warming up before bench presses gets your heart rate up for that much-needed cardio and “wakes” your muscles. Consider it as building upper-body strength and stability in preparation for the huge weights of a bench press.

For the upper body, there are a variety of warm-up or body-weight exercises to choose from, but you should focus on dynamic warm-up rather than easy exercises. Stretching and cardiovascular exercise are just as vital as bodyweight exercises. Warming up for bench presses has become a thing of the past, as has forcing oneself to complete light workouts.

Verbal self-hype is just as efficient as getting you to achieve better, according to studies.

It boosts focus, makes you want to exercise, and provides you with superior muscle gain feedback in the long run, when combined with the proper input. Simply set aside some time before bench pressing to warm up and get in the mindset. Give yourself a TED talk, deep-breathing exercises, yoga, or anything else.

The appropriate muscle groups to target can help you gain strength and prepare you to say goodbye to lightweight bench presses. It's easy science, bro. It's critical to keep your eyes squarely beneath the bar and the bar at arm's length when setting up the bar. If the position of the bar is amiss by a few inches, you're likely to grasp it incorrectly and miss out on a great opportunity to target the right muscles.

The height of the bench should be appropriate. This will ensure that your feet are securely planted on the ground and that your upper body is supported by the bench. If you're having trouble setting up, get the support of an experienced gym companion or a spotter. It's also worth noting that correct setup extends beyond your bench press. Setting up entails maintaining proper form when you unrack the bar and throughout the rest of your workout.


Although it is common knowledge that two heads are better than one, most people are reluctant to enlist the assistance of a spotter. Spotters are someone who assist others, particularly in weightlifting workouts for beginners and specialists. Their role is to ensure that you not only complete but also correctly complete your exercises. Spotters can not only help you boost your bench presses, but they can also help you avoid injuries.

The bench's height should be adequate. This ensures that your feet are firmly planted on the ground and that the bench supports your upper body. If you're having problems getting started, enlist the help of a gym buddy or a spotter. It's also worth mentioning that proper bench press setup includes more than just your bench press. When you unrack the bar and throughout the duration of the workout, you must maintain perfect form.


HIIT training is the best way to improve your benching. High-intensity interval training (HIIT) can help you practice with short bursts of activity. It would also help you burn calories faster by keeping your heart rate up. It's also a good idea to practice lifting from a different perspective. Instead of bringing the bar down to your chest, imagine bringing your chest up to the bar.

Instead of resting flat on the bench, you'll be able to become acclimated to activating your chest and back in the activity. Other instructions allow you to "glue your butt to the bench" to train your glutes and "fasten your elbows at an angle" to properly hold the bar. This way, you're not just working out, but you're also paying attention to the appropriate muscles to build muscle mass.


When you take the time to master proper range of motion and lifting techniques, you have a greater chance of boosting your bench presses. It's fine to seek assistance and guidance if you've been doing things incorrectly. Getting assistance is preferable to ripping a muscle. You'll be able to get through more plates in less time if you learn the secrets to lifting effectively.


When bench presses are prioritized, you have a better chance of increasing your bench press. Any skill demands more practice to master. Being a weekend warrior, on the other hand, is pointless if your goal is to get shredded. Splitting your benching workout into several routines in your weekly chest day routines is one way to increase your benching frequency. Spread out your bench press workouts throughout the week and try to squeeze in one or two more sets.

High-frequency training can help you raise the amount of bench press you do each week and eventually become more accustomed to heavier weights.

According to research, the more you focus on working out on a weekly basis, the faster you will acquire muscle strength. This goes on to show that the faster you get acclimated to lifting a certain size, the faster you can move up to a larger size.


Instead than focusing on doing the same number of repetitions every time you do bench presses, try altering the rep range to boost your rep max. For example, if you opt to do 5-6 reps each set today, the next day raise it to roughly 8-10 reps per set. This is a fantastic way to get your muscles adapted to healing. To accomplish so, simply begin with small weights and high reps, then go to heavier weights and lower reps.


If you don't increase the weights, you won't be able to improve your bench press. Incorporating progressive loading into your bench exercise is a smart method to do this. Add roughly 5 pounds to your bench press. This will assist you in becoming accustomed to lifting more in less time. It's best to take it easy with the weights. If you can't lift it, don't try to stack it. You don't want to hurt yourself. The key to adding extra weight is to warm up your muscles. Starting with a warm-up with the same weight as your prior session is one approach to do this. When you reach a plateau, keep increasing the weights of the plates on the machine.


Strength is required to increase your bench press. Allow your muscles to recuperate by taking a break. To avoid being snapped up, it's necessary to have rest days as well as more testing time in between each set. It's also crucial to eat well. When it comes to attaining that gym physique, your macros are just as crucial as the number of reps you bench. Invest in a pick-me-up nutrition to get you started at the gym, along with a proper meal plan.

If you want to improve your performance, ADABOLIC is an excellent choice.


Alternate or supplement your workout routine with alternative or supplementary workouts. Accessory workouts like as the incline barbell bench press, close grip bench press, shoulder press, barbell row, and flat dumbbell press will help you get more comfortable with benching. These exercises are your greatest choice for getting stronger and increasing muscle growth since they help you go through a similar concentric range of motion, adopt similar forms, and use heavy weights.


How effectively you can bench press is largely determined by the state of your triceps. It should come as no surprise that your capacity to increase weight depends on the strength of your triceps. Bigger arms are a not-so-secret way to increase your benching capacity. You simply need to grow your arms if you want arms that even The Rock would be jealous of. To improve your chances of increasing your bench press, use tricep workouts like tricep extensions.


Muscle resistance can be improved with supplements, and muscle groups can develop through hypertrophy. They're also wonderful for repairing muscles after tough workouts, ensuring that your body gets all the protein it needs while also ensuring that your muscles recover properly. Increasing your bench press is no simple task. To get the outcomes you want, you'll need commitment, strategy, and consistency.

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