The simplest way to increase your Bench Press is to Bench Press more. The more you Bench Press, the more Bench Press practice you get and the better your Bench Press form becomes. Proper form improves the effectiveness of the movement. It increases how much you Bench Press. Assistance exercises and variations of the Bench Press may help you increase your Bench Press. But they’re never a replacement to Bench Press. You can’t become better at an exercise you don’t do. To increase your Bench Press, you must Bench Press. Heavy and often. Bench Press More Often Switch from Bench Pressing once a week to twice a week. Bench Press Monday, rest, then do it again on Friday. Use the same Bench Press style on both days, the one you want to improve. For most people that means flat Bench Pressing on both days. By increasing your Bench Press frequency you practice the movement more. Your form improves and becomes more effective. This increases your Bench Press strength. Most people will tell you to switch exercise to increase your Bench Press. To do Pushups, Dumbbell Bench, Close Grip Bench Press, Dips and so on. But this rarely works. While those exercises will strengthen the muscles you use on the Bench Press, they don’t train the movement. It’s like trying to become better at violin by playing guitar. It doesn’t matter if they’re both string instruments. It’s not the same. You need specificity. Stop thinking like a bodybuilder and start thinking like an athlete. Yes, you need to strengthen your muscles. But you also need to practice the skill of Bench Pressing. And you get more practice by Bench Pressing more often. More practice is better form and a bigger bench. Switch from once a week Bench Pressing to twice a week. Check the StrongLifts 5×5 program: it has you Bench Press every other workout Improve Your Bench Press Form The proper bottom position on the Bench Press: vertical forearms from every angle, straight wrists, bar touches mid-chest. Proper Bench Press form increases effectiveness. It moves the bar over the shortest distance from your mid-chest to your shoulders. The shorter the distance the bar has to move, the easier to lift the weight. Proper Bench Press form also improves the transfer of force from your chest and shoulder muscles into your forearms to the bar. And it improves stability while avoiding bad leverage. All of this increases your Bench Press. Proper Bench Press form also prevents injuries. Bench Pressing with the wrong grip is ineffective and will cause elbow or wrist pain. Bench Pressing with your elbows out 90° will impinge your shoulders. Raising your butt off the bench is cheating and can hurt your lower back. Any injury can force you to take time off Bench Pressing. This slows your progress instead of accelerating it. Proper form is key to Bench Press injury-free. No matter what level you’re at, there’s always room to improve your Bench Press form. Make sure you read my definitive guide on how to Bench Press with proper form. Here’s the short version with the most important technique points to increase your Bench Press. Grip. Hold the bar low in your hands, close to you wrists. Squeeze using the full grip Wrists. Bench with straight wrists. Grip the bar low so your wrists can’t bend and hurt Elbows. Tuck them 75° at the bottom, keep them directly under the bar from all angles Forearms. Vertical to the floor, straight line from bar to wrist to elbow from all angles Chest. Raise it to the ceiling, squeeze your shoulder-blades, arch your back to stay tight Shoulders. Keep them back on the bench, drive yourself into the bench when you press Feet. Flat on the floor, feet under knees, shoulder-width stance like when you Squat Bar path. Diagonal line from mid-chest to shoulders, not vertical over chest or shoulders Racking. Lock your elbows, move the bar over your shoulders first, get a lift off if you c
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