Are you trying to build balanced total body strength or jumping into your everyday workout for an epic chest day? The bench press is a go-to exercise in your workout regimen.
Most beginners see rapid strength gains when they begin any new program or activity. Yet It's crucial to know how to maximize your gains during the first 12 weeks and beyond,
This article will discuss how to increase weight on a bench press and the common mistakes people make in benching.
How to Increase Weight on Bench Press
Good news for beginner to intermediate lifters wondering how to build bench press strength: You can add 50 lbs to your bench press within a year.
Elite lifters may need more than one year to complete this task; advanced lifters may need between one and two years.
It is possible to boost your bench press, but it requires challenging bench-specific practice.
Start doing bench presses more regularly. High-frequency training is the most efficient way to boost your bench press quickly.
On Monday, load the bar to 85% of your one-rep maximum and bench it for four sets of three. Tuesday: Perform one maximum rep with three to four single reps at a 95 percent intensity.
Wednesday: Perform three sets of two at 90 percent. Skip Thursday, work out lightly on Friday, and then rest during the weekend.
After your bench presses, add accessory lifts into your training. Monday is for dips, and Tuesday is for close-grip bench presses. Wednesday is for dumbbell presses, and Friday is for overhead barbell presses. Perform six to ten repetitions per set for four to five sets.
Reduce the volume and intensity of every other bodily part. You don't want to overwork your other muscle groups because your chest, shoulders, and arms are already working so hard.
Due to overwork, your recovery will be compromised. Therefore, every week, carry out a short leg and back and biceps workout.
By the end of the tenth week, test your bench press. Before this, take a four to five day break from bench pressing and carry out the test safely. Add a little weight to each rep as you perform many sets of five to ten repetitions to warm up.
Drop to sets of two to five repetitions as the difficulty increases and maintain putting more weight on each set. One rep at a time when you're getting close to your limit, continuing until you either fail a lift or feel you can't lift any more weight. When testing your maximum, always have a spotter with you.
Why can't I increase my weight on the bench press?
Make some changes if your bench hasn't improved in a while.
There are several possible causes for a subpar bench. The six most common benching mistakes people make are:
1. Improper Foot Position
Though each individual's bench press technique may differ, there are basic rules for a good technique that apply to everyone.
Your feet should be firmly planted on the ground throughout the setup and should stay there during the lift! As the weight increases, beginners often lift or shuffle their feet.
2. Wrong Grip
Another aspect that varies from lifter to lifter is the bench grip. How broad or narrow you grasp the bar will depend on your anthropometrics, strengths and limitations, and injuries.
You want the bar to sit low on your palms, not high on your fingers, regardless of the width of your grip. A high grip on the bar will reduce power and increase the risk of wrist damage.
3. Loose Back Syndrome
A "loose" back during the setup is another issue people usually encounter. Retract your scapulae and squeeze them together before removing the bar from the rack. Consider attempting to touch your shoulder blades. You'll have a good base to press off of using this method.
4. No Plan
You need a plan if you want to improve your bench.
Progression is the key to getting bigger and stronger. If your goal is always to advance, regardless of whether you raise the weight, sets, reps, or rest periods, you'll be on the right track. Always remember ABP stands for Always Be Progressing.
5. Lack of Intensity
Although it isn't complicated, getting bigger and stronger does require effort and commitment. Get used to lacking in the chest department if you don't like to put in an effort. Once you have a solid plan, you must work hard and give each repetition of each lift your all.
How long does it take to increase weight on bench press?
Many men, and even some women, aspire to bench press twice their body weight. The correct fitness program will help you achieve your goal, but it won't happen quickly. Everyone gains strength at a different rate, but for beginner lifters, an average rise in one-rep maximum, or 1RM, of 10 to 15 pounds per month is average. Beginners will build their bench more quickly than more experienced lifters.
Start with a Bang
Your initial bench press increases should be rapid. During your first month of consistently bench pressing, your 1RM may rise by at least 15 to 20 pounds.
Expect a Plateau
You will reach a plateau by the third or fourth month. It would be possible if you started bench pressing regularly and saw consistent gains of at least 10 pounds per month over the first three months. It happens a lot.
Maintain Steady Increases
Variety is the key to overcoming plateaus and maintaining your average 1RM near the 10-pound-per-month rate. Try mixing up your bench workouts and using various pec exercises to test your muscles differently.
Among others are pec deck exercises, dumbbell flyes, incline bench presses, and decline bench presses. Change your rep counts and set counts occasionally as well. To prevent your muscles from becoming adapted to repeating the same workout, you must constantly surprise your body.
Remember Key Tips
Take advantage of the steady gains you'll experience during the first three months of training. Don't give up if you can't continue to increase your 1RM by 10 to 15 pounds over the coming months.
Bench press strength, power, and 1RM average improvements will eventually slow down, but they don't have to stop. Your bench workouts should be diverse, and you should concentrate on your form.
Keep your feet flat on the floor, hold the bar slightly wider than shoulder width, puff up your chest on the negatives, and lower the bar to your sternum. Don't bounce the bar, and remember to breathe during every set.
Furthermore, your bench press gains will substantially stall or stop if you overtrain. Work your chest.
One or two times per week, work out your chest, but always give yourself at least two days between sessions to recover. Never overlook the importance of rest in the process of building muscle.
It cannot be easy to begin while learning how to perform the perfect bench press. But as soon as you master it, it comes naturally. A safe and highly efficient lift can be achieved by learning to engage and stabilize all the muscles!
You will notice a substantial difference in the weight lifted if you take the time to learn and perfect the step-by-step procedure.
We hope this article helped you with how to increase weight on a bench press.