How to increase your bench press: 8 fixes that work

The bench press is the lift people most want to improve and the one that stalls first. The good news: most stuck benches are a setup or programming problem, not a strength problem, and both are fixable.

Fix the setup first

1. Shoulder blades back and down. Squeeze them together before you unrack and keep them pinned. It gives you a stable base and protects your shoulders.
2. Feet planted, legs working. Push your feet into the floor as you press. Leg drive adds a surprising amount to the bar.
3. Grip just outside shoulder width. Too wide shortens the range but strains the shoulders; too narrow turns it into a triceps lift.
4. Touch the same spot every rep: lower chest, around the bottom of the breastbone, with elbows at roughly 45° from your body.

Then fix the programming

1. Bench more often. Twice a week beats once. Make one day heavier (3 to 6 reps) and one lighter (8 to 12).
2. Use smaller jumps. Going from 60 kg to 65 kg is 8%. Use 1.25 kg plates and add 2.5 kg at a time, or add reps first with double progression.
3. Train the helpers. Strong triceps and upper back move the bar. Add close-grip bench or dips, and match your pressing with rows.
4. Rest properly. Heavy bench sets need 2 to 4 minutes. Cutting rest short costs you reps on every set after.

Accessories that carry over

• Close-grip bench pressTriceps
• Incline dumbbell pressChest, Front delts
• DipChest, Triceps
• Barbell rowUpper back, Lats
• EZ bar skull crusherTriceps
• Cable face pullRear delts

Tip: If the bar stalls just off your chest, add paused reps. If it stalls near lockout, triceps work and close-grip bench are your friends.

Still stuck?

If nothing has moved for three weeks or more, you're probably carrying fatigue. Take a deload week, then restart about 10% lighter and build back. Most people pass their old best within a month. See how to break a strength plateau for more.

Track it without testing it

You don't need to max out to know your bench is improving. Liftsmith estimates your one-rep max from every set you log and shows its trend, and a coach's note flags a lift that's stopped moving. With Pro, the plateau detective names the likely cause and offers a three-week fix in one tap.