The bench press is a fundamental movement for building upper-body strength, power, and muscle mass. However, many lifters struggle to make progress due to plateaus, poor technique, or weak points in their lift.

This guide will break down the best bench press techniques, assistance exercises, and progression methods to help you press more weight and improve efficiency.

Why the Bench Press Is Essential for Strength Training

• Builds upper-body strength, targeting the chest, shoulders, and triceps
• Improves pressing power, beneficial for sports and functional strength
• Enhances shoulder stability when performed with proper technique
• Supports muscle hypertrophy, helping develop a well-defined chest

Strengthening your bench press mechanics and weak points is key to lifting heavier without injury.

Best Techniques to Improve Your Bench Press

1. Perfect Your Bench Press Setup

• Lie on the bench with feet flat and planted on the floor
• Retract your shoulder blades and maintain upper-back tightness
• Grip the bar slightly wider than shoulder-width for optimal leverage
• Lower the bar in a controlled manner to your mid-chest
• Press the weight explosively while keeping your elbows tucked

Tip: A solid setup and tightness throughout the lift lead to better power output.

2. Strengthen Your Triceps for a Stronger Lockout

A weak lockout in the top half of the bench press is often caused by tricep weakness. Strengthening the triceps improves pressing power and stability.

Best triceps-building exercises:

• Close-Grip Bench Press (3x8)
• Dips (Weighted if Possible) (3x10)
• Skull Crushers (3x12)
• Triceps Pushdowns (3x15)

Tip: More triceps strength = a stronger finish at the top of your press.

3. Build Explosive Power with Speed Bench Press

Speed work improves bar velocity and force production, making heavy weights feel lighter.

Best speed-focused exercises:

• Speed Bench Press (5x3 at 60-70% 1RM)
• Plyometric Push-Ups (3x12)
• Medicine Ball Chest Passes (3x10)

Tip: Train with lighter weights and explosive intent to build bench press speed.

4. Strengthen Your Upper Back for Better Stability

A strong upper back helps maintain tightness and control during the press.

Best upper back exercises:

• Face Pulls (3x15)
• Barbell Rows (4x8)
• Lat Pulldowns (3x12)
• Rear Delt Flys (3x12)

Tip: A stronger upper back improves bar path control and overall pressing efficiency.

5. Use Bench Press Variations to Fix Weak Points

Different bench press variations help target sticking points and muscle imbalances.

Best variations for strength gains:

• Paused Bench Press – Builds strength off the chest
• Spoto Press – Improves mid-range control and power
• Floor Press – Focuses on lockout strength
• Incline Bench Press – Engages upper chest and shoulders

Tip: Incorporate one or two variations per training cycle to eliminate weak spots.

How to Structure Your Bench Press Training for Maximum Gains

Four-Week Bench Press Strength Plan

Day 1: Heavy Bench Press Day

• Bench Press – 5x5 (progressive overload)
• Paused Bench Press – 4x6
• Skull Crushers – 3x12
• Face Pulls – 3x15

Day 2: Speed & Explosiveness

• Speed Bench Press – 6x3 (60-70% 1RM)
• Plyometric Push-Ups – 3x12
• Medicine Ball Chest Passes – 3x10
• Rear Delt Flys – 3x12

Day 3: Weak Point Training

• Close-Grip Bench Press – 4x8
• Floor Press – 3x6
• Lat Pulldowns – 3x12
• Hanging Leg Raises – 3x12

Day 4: Mobility & Recovery

• Shoulder Mobility Drills
• Band Pull-Aparts – 3x15
• Light Active Recovery (Stretching, Walking, Foam Rolling)

Tip: Training bench press two to three times per week leads to steady strength progression.

Training Tips for a Bigger, Stronger Bench Press

• Perfect Your Form – Shoulder retraction and bar path matter
• Use Progressive Overload – Increase weight, reps, or sets consistently
• Strengthen Triceps and Upper Back – Critical for pressing power and stability
• Incorporate Bench Press Variations – Target weak points in the lift
• Recover Properly – Adequate sleep and nutrition aid muscle repair

A stronger bench press comes from proper technique, smart programming, and recovery.

Why Choose MuyTien for Strength Coaching & Bench Press Programming?

At MuyTien, we help lifters maximize bench press strength with expert training programs designed to break plateaus.

• Custom Bench Press Strength Plans – Tailored to your weaknesses and goals
• Mobility & Stability Work – Reducing shoulder strain and improving control
• Weak Point Analysis – Identifying and fixing sticking points in the lift
• Ongoing Coaching & Adjustments – Keeping your progress on track

Start Pressing More Weight Today

1. Book a Consultation – Identify your bench press weaknesses
2. Get a Custom Training Plan – Designed for strength, power, and endurance
3. Follow Expert Programming – Train with science-backed bench press techniques
4. Achieve a Bigger, Stronger Bench Press – Press heavier, move better, and stay injury-free

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