There's no doubt that bench press is a great exercise to build a large and powerful chest. On top of that, it can help grow your shoulders and triceps in both strength and size when performed properly.
There are endless tips you can find online to increase bench press strength, but there are only a few that I recommend to get the maximum benefit.
Learning Efficient Form Is Vital
Before you can add strength or size by utilizing the bench press, you must learn the best form for your body type. Your most efficient form will help you maximize strength while minimizing any potential injury.
A good starting point for grip is to hold the bar just outside shoulder width and to squeeze the bar very hard, fists facing the ceiling. Keep shoulders pinned back and down and keep the rest of your body tight while performing the movement.
The best way to improve your own form is to record yourself or seek advice from someone who is a strong bench presser. Getting an outside perspective is the fastest way to improve, since you can see how to improve.
Choose A Quality Bench Program To Follow
In order to gain strength quickly, you must apply a couple different concepts to get the best results. Each of these methods alone can drastically improve your bench press, but a truly great program will incorporate both.
One method is to consistently add weight to the bar after each successful workout. Let's say you successfully benched 135 pounds for 5 sets of 5 reps last week. This week, you would aim to bench press 140 pounds for the same volume.
Another method to incorporate is a deload. After a while, your body will become drained from consistently heavy training, so you should have lighter days to maximize recovery, allowing you to lift more on other days.
StrongLifts 5×5 and Wendler 5/3/1 both include these methods.
The Number 1 Way To Increase Bench Press
Even with all the tips above, the absolute best way to increase your bench press strength is by consistently showing up to the gym for every workout. It may sound elementary, but the more you bench, the better you will get at it.
Hitting the gym every time you're supposed to will help you get stronger and practice form, which will also help you move more weight more efficiently. You don't have to hit the gym every single day to achieve results either.
Training your entire body three days per week is the most efficient use of your time and allows you to practice these movements (especially bench press) to become stronger quickly.
