How to improve your bench press?

The bench press helps improve pure strength, muscle mass, and upper body power.

However, many people hit a plateau after a few months and wonder: how can I effectively progress with the bench press?

👉 In this article, you'll discover the 9 key techniques, programming, safety, mistakes to avoid, and everything you need to do to build strength over time.

1. Master the Technique Before the Weight

Before you try to lift heavier, make sure you master every technical detail. Good technique is the foundation for improving your bench press and avoiding injuries.

Key points:

• Feet firmly planted on the ground

• Shoulder blades squeezed and pulled down to protect and stabilize your shoulders

• Slight natural arch in your lower back

• Grip slightly wider than your shoulders

• Controlled descent to the bottom of your pecs

• Explosive ascent, vertical path

Tip: Film yourself! It's one of the simplest and most effective ways to instantly improve your technique.

2. Technique, Stability, and Safety: The Real Foundations for Progress

Exercise performed on our multi-functional bar

Technique isn't enough: to progress in the bench press, you also need to be strong, stable and secure. These are huge performance factors.

Use leg drive (pushing with your feet)

Bench pressing isn't just about your arms.

Proper bench press power starts from your feet:

👉 By pushing with your legs, you transfer power from the ground all the way to the bar, making you more explosive and stable.

Think: feet planted firmly, legs engaged, core tight.

Improve your grip with liquid chalk

A good grip means a clean and safe movement.

The liquid chalk enables :

• better grip

• less slipping

• a more stable path
  

Keep your wrists strong with wrist wraps

Wrist wraps are real game-changers:

• firm wrists

• stronger push

• less pain

• more stability for heavy lifts

3. Build strength with smart programming

To get better at bench pressing, you need to challenge your nervous system, muscle fibers, and technique with a consistent workout plan.

Here's an example of a weekly structure:

• Day 1 – Strength: 4x4 (or 4x3) @ 85–90% of your max

• Day 2 – Volume: 4x8 @ 70–75%

• Day 3 – Speed/Technique: 5x3 @ 60–65%

This combo helps you:

✔️ increase your max strength
✔️ build muscle
✔️ improve your bar path
✔️ reduce nervous system fatigue

4. Improve bar stability and path

If your bar wobbles or goes diagonally, you're losing power.

To boost stability:

• work on your core strength (plank, hollow hold, side plank)

• add a 1-second pause at the bottom of the movement

• practice controlled tempo (3 sec down – 1 sec pause at bottom – explosive up)

A clean path = more strength and less risk of injury

5. Strengthen your secondary muscles

Bench pressing isn't just about your pecs.

To make progress, you need to strengthen all the muscles involved in the movement.

Essential complementary exercises:

• Weighted Dips → strengthens pecs and triceps

• Overhead Press → strong shoulders

• Weighted push-ups → excellent force transfer

The stronger your chest, shoulders, and triceps are, the more powerful you'll be on the bench press.

6. Adopt the right training frequency to progress in the bench press

Only one workout a week is way too little.

To make progress, aim for 2 to 3 sessions per week.

Recommendations:

• 1 time/week: slow progress

• 2 times/week: optimal progress

• 3 times/week: ideal for pure strength

The bench press: the more you do it, the better you get.

7. Manage Recovery and Nervous System Fatigue

The bench press heavily taxes your central nervous system.

To recover effectively:

• sleep at least 7 hours

• space out your heavy sessions by 48 hours

• work on your shoulder mobility

• do a deload week every 6 to 8 weeks

Recovery is just as important as training.

8. Test and Track Your Performance

You can't make progress if you don't measure anything.

Always note down:

• weight used

• number of reps

• tempo

• RPE

• how the technique felt

Test your 1RM every 6 to 8 weeks.

Even gaining +2.5 kg in a month is huge in the long run.

9. Mindset: The Secret Weapon of Great Benchers

Bench pressing is also about your mindset:

• visualize the rep before you do it

• breathe deeply

• stay focused on your path

Your head controls the bar, not the other way around.

Common mistakes to avoid

Here's a list of mistakes to avoid: 

❌ Loading too much too fast (ego lifting)
❌ Neglecting leg drive
❌ Forgetting secondary muscles
❌ Poor range of motion
❌ Never varying intensities
❌ Training without safety

Conclusion: how to progress in the bench press?

To progress in the bench press, focus on the essentials:

• Clean technique
• Solid leg drive
• Secure grip and wrists
• Smart programming
• Strengthening secondary muscles
• 2 to 3 sessions per week
• Proper recovery

By regularly applying these principles, your strength will skyrocket and your bar will go up faster than ever.

Now it's your turn 🔥

Give everything to each rep... and respect the process.

I hope this article has helped you!

Feel free to comment and share it if you found it helpful. 

See you soon.

Eric Flag.