The bench press is one of the most popular exercises in the gym, often used as a measure of upper body strength. It’s not uncommon to hear gym-goers ask each other, “How much do you bench?” While the bench press isn’t necessarily the ultimate indicator of overall strength, it’s an excellent way to gauge upper body power and build muscle.
Whether you’re a beginner or a seasoned lifter, improving your bench press can be a game-changer for your strength training routine. To help you get stronger and more efficient, we’ve put together actionable tips to elevate your bench press game.
Master Your Grip
Your hand placement on the bar plays a crucial role in your bench press performance. Placing your hands closer together shifts the focus to your triceps and shoulders, while a wider grip engages your chest more. For optimal results, aim for a grip that’s slightly wider than shoulder-width. This ensures your chest does most of the work while keeping your forearms vertical, allowing you to generate maximum power.
Pro Tip: Experiment with different grip widths during your warm-up sets to find the most comfortable and effective position for your body. A grip that’s too wide can strain your shoulders, while one that’s too narrow may limit your power.
Focus on Your Breathing
Proper breathing is key to maintaining stability and power during the bench press. Inhale deeply as you lower the bar to your chest, and exhale as you push it back up. This breathing pattern helps stabilize your torso and shortens the bar’s range of motion. Avoid exhaling all at once when pushing the bar—instead, exhale slowly through pursed lips to maintain core stability and control.
Pro Tip: Practice bracing your core as if you’re about to take a punch. This creates intra-abdominal pressure, which stabilizes your spine and improves your lifting efficiency.
Strengthen Your Back
Your back muscles, particularly the Latissimus Dorsi (or lats), play a significant role in supporting the bar during the bench press. A wider and thicker back provides a more stable base, reducing the distance the bar needs to travel. Incorporate exercises like pull-ups, rows, and lat pulldowns into your routine to build a stronger, more supportive back.
Pro Tip: Don’t neglect your lower back and traps. Exercises like deadlifts and shrugs can help build a well-rounded back, which is essential for maintaining proper form and stability during heavy lifts.
Squeeze Your Shoulder Blades Together
Before you even unrack the bar, focus on squeezing your shoulder blades together. This simple adjustment creates a solid foundation for the lift, improves stability, and positions your torso to generate more power. It also slightly reduces the bar’s range of motion, making the lift more efficient.
Pro Tip: Think of your shoulder blades as a shelf for the bar. By retracting them, you create a stable platform that allows you to press more weight safely.
Engage Your Legs
Your legs aren’t just along for the ride—they can be a powerful tool in your bench press. By driving your feet into the ground and maintaining tension in your legs, you create a stable base and transfer more power to your upper body. This is especially helpful when using dumbbells, as your legs can assist in lifting the weights into position, saving energy for the press itself.
Pro Tip: Keep your feet flat on the ground and push through your heels. This leg drive not only stabilizes your body but also helps you generate more force during the lift.
Incorporate Chains for Progressive Resistance
If you’re looking to take your bench press to the next level, try using chains. Chains add a unique element of progressive resistance: as you lower the bar, the chains rest on the ground, making the weight lighter. As you press the bar up, the chains lift off the ground, increasing the load. This helps build explosive power and speed during the upward phase of the lift, maximizing chest engagement.
Pro Tip: If chains aren’t available, resistance bands can be a great alternative. They provide a similar progressive resistance effect and are more accessible for most lifters.
Warm-Up Properly
Before jumping into heavy sets, spend 5-10 minutes warming up your shoulders, chest, and triceps. Dynamic stretches, light dumbbell presses, and band pull-aparts can help activate the muscles you’ll be using and reduce the risk of injury.
Track Your Progress
Keep a training log to track your bench press progress. Note the weight, reps, and sets for each session, as well as any adjustments to your form or grip. Over time, this will help you identify patterns and make informed adjustments to your training.
Address Weak Points
If you struggle at a specific point in the lift (e.g., getting the bar off your chest or locking out at the top), incorporate accessory exercises to target those areas. For example:
- Struggling off the chest? Try pause bench presses or floor presses.
- Struggling at lockout? Focus on triceps exercises like close-grip bench presses or skull crushers.
Prioritize Recovery
Your muscles grow and strengthen during recovery, not while lifting. Ensure you’re getting enough sleep, eating a balanced diet rich in protein, and allowing adequate rest between bench press sessions. Overtraining can lead to plateaus or injuries.
Work on Mobility
Tight shoulders or a stiff upper back can limit your bench press performance. Incorporate mobility exercises like shoulder dislocations, thoracic spine stretches, and foam rolling to improve your range of motion and reduce the risk of injury.
Not Just Heavier Weights
Improving your bench press isn’t just about lifting heavier weights—it’s about refining your technique, building supportive muscles, and understanding the mechanics of the movement.
