The bench press is one of the most popular lifts in strength training, but many lifters struggle with stalled progress, weak lockouts, or poor technique. Whether you want to increase your one-rep max (1RM), build more muscle, or improve pressing power, the right training approach can help you lift heavier and avoid plateaus.

This guide will break down how to improve your bench press, covering the best exercises, programming, and technique adjustments to help you press more weight efficiently and safely.

Why is Your Bench Press Stuck?

✔ Weak Triceps or Chest – Lagging muscles limit your pressing power.
✔ Poor Bar Path or Technique – Inefficient movement wastes energy.
✔ Lack of Shoulder Stability – Weak stabilizers lead to poor control.
✔ Limited Upper-Back Strength – Weak lats affect pressing power.
✔ Not Enough Volume or Frequency – Benching once a week isn’t enough for growth.

📌 Tip: Identifying your weak points will help you choose the best strategy to increase your bench press.

How to Improve Your Bench Press Strength

1. Optimize Your Bench Press Form

✔ Grip Width: A slightly wider-than-shoulder grip allows better chest activation.
✔ Elbow Position: Keep elbows 45-75° to your torso for maximum power.
✔ Leg Drive: Plant your feet firmly and push through the floor for better stability.
✔ Tight Back & Lats: Engage your upper back to create a solid pressing base.

📌 Tip: Film your bench press to analyze form and make necessary corrections.

2. Strengthen Weak Points for a Bigger Bench Press

Weak Off the Chest? Focus on Chest Strength

✔ Paused Bench Press – Increases power from the bottom position.
✔ Deficit Push-Ups – Expands range of motion and muscle activation.
✔ Dumbbell Bench Press – Builds chest and stabilizer strength.

📌 Tip: Weak off the chest = chest needs more work.

Struggling to Lock Out the Lift? Build Tricep Strength

✔ Close-Grip Bench Press – Improves tricep engagement and lockout strength.
✔ Floor Press – Increases top-end pressing power.
✔ Dips & JM Presses – Develops tricep endurance for finishing lifts.

📌 Tip: Weak at lockout = triceps need more focus.

Lack Upper-Back Control? Build a Stronger Back for Stability

✔ Barbell Rows & Lat Pulldowns – Improve upper-back support during pressing.
✔ Face Pulls & Band Pull-Aparts – Strengthen rear delts & shoulder stability.
✔ Paused & Spoto Presses – Reinforce tightness at the bottom of the lift.

📌 Tip: A strong upper back provides a solid base for pressing heavy weights.

3. Use Variations to Build Bench Strength & Power

✔ Speed Bench Press – Lighter weight, fast reps to develop explosive power.
✔ Incline Bench Press – Improves upper chest strength.
✔ Reverse Band Bench Press – Helps with overloading the lockout phase.

📌 Tip: Training different bench variations prevents plateaus and builds total pressing strength.

4. Increase Bench Press Frequency for Faster Gains

✔ Train bench press 2-3 times per week to reinforce technique and strength.
✔ Use a mix of heavy, speed, and volume days for balanced progress.
✔ Example Weekly Setup:

• Day 1: Heavy bench (low reps, high weight)
• Day 2: Speed bench (explosive reps)
• Day 3: Volume day (higher reps for muscle growth)

📌 Tip: The more often you practice the lift, the faster you improve.

5. Improve Shoulder Mobility & Stability to Prevent Injuries

✔ Weak or tight shoulders limit pressing power and cause pain.
✔ Best Mobility & Stability Drills:

• Banded Shoulder Dislocates – Improves shoulder range of motion.
• Thoracic Extensions – Helps maintain better bench press posture.
• External Rotator Work (Face Pulls, Band Pull-Aparts) – Strengthens stabilizers.

📌 Tip: Healthy shoulders = stronger, pain-free pressing.

Example Bench Press Strength Program (4 Weeks)

🔥 Day 1: Heavy Bench Press Focus

✅ Barbell Bench Press – 5x5 (Progressively increase weight)
✅ Close-Grip Bench Press – 3x6
✅ Barbell Rows – 4x10
✅ Dips – 3x12

🔥 Day 2: Speed & Explosiveness

✅ Speed Bench Press (50-60% 1RM) – 6x3
✅ Medicine Ball Chest Throws – 4x5
✅ Band Face Pulls – 3x15
✅ Plank Hold – 3x45 sec

🔥 Day 3: Volume & Assistance Work

✅ Dumbbell Bench Press – 4x10
✅ Incline Bench Press – 3x8
✅ Lat Pulldowns – 3x12
✅ Triceps Skull Crushers – 3x10

📌 Tip: A combination of heavy, speed, and volume training builds a stronger bench press.

Why Choose MuyTien for Bench Press Strength Coaching?

At MuyTien, we create customized bench press programs designed to break plateaus and build stronger pressing power.

✔ Personalized Strength Plans – Optimized for your weaknesses & strengths.
✔ Bench Press Variations & Assistance Work – Targeting chest, triceps, and upper back.
✔ Injury Prevention & Shoulder Stability Training – Keeping your shoulders healthy.
✔ Ongoing Coaching & Adjustments – Ensuring consistent bench press progress.

Start Building a Bigger Bench Press Today

1. Book a Consultation – Identify your bench press weaknesses.
2. Get a Custom Strength Plan – Designed for better pressing mechanics & power.
3. Follow Expert Programming – Train with progressive overload & stability work.
4. Lift Heavier, Press Stronger – Build confidence and increase your bench max.

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