The bench press is a famous strength training exercise that targets the chest, shoulders, and triceps. It is often considered the benchmark of upper body strength and a measure of fitness. However, many lifters need help with increasing their bench press numbers. This article will discuss techniques, tips, and exercises to help you improve your bench press and increase your strength.

Understanding the Basics of Bench Press

Before we dive into the techniques and tips, it is essential to understand the basics of the bench press. The bench press is a compound exercise that requires the lifter to lie on a flat bench and push a barbell away from the chest using the chest, shoulders, and triceps. Different variations of the bench press include the flat, incline, and decline bench press, each targeting other parts of the chest and shoulders. Proper form, grip, and breathing are essential for an effective and safe bench press.

Techniques and Tips to Improve Your Bench Press

Improving your bench press requires a proper form, technique, and consistent training. Here are some methods and tips to help you improve your bench press:

Use Proper Form and Technique

Proper form and technique are crucial for an effective and safe bench press. Here are some key points to keep in mind:

• Using wrist wraps will help to keep your wrist in a neutral position which will allow you to have more power throughout the lift.
• Position yourself on the bench with your feet flat and your back arched.
• Grip the barbell with your hands slightly wider than shoulder-width apart and your palms facing away from your body.
• Keep your elbows tucked in and your forearms perpendicular to the ground.
• Lower the barbell slowly to your chest while keeping your back and butt in contact with the bench.
• Press the barbell away from your chest using your chest, shoulders, and triceps while exhaling.
• Lock out your elbows at the top of the movement.

Increase Your Frequency and Volume

Increasing the frequency and volume of your bench press training can help you improve your strength and endurance. Here are some ways to increase your training volume:

• Increase the frequency of your bench press training by adding more sessions per week or including it in your current workout routine.
• Increase the number of sets and reps per session gradually.
• Use progressive overload by increasing the weight of the barbell or adding resistance bands or chains.

Focus on Your Weak Points

Identifying and targeting your weak points can help you improve your bench press. Here are some common weak points and ways to improve them:

• Weak chest: Focus on exercises that target the chest, such as dumbbell flyes, cable crossovers, and push-ups.
• Weak shoulders: Focus on exercises that target the shoulders, such as overhead presses, lateral raises, and front raises.
• Weak triceps: Focus on exercises that target the triceps, such as skull crushers, close-grip bench press, and triceps extensions.

Improve Your Grip Strength

A strong grip can help you lift heavier weights and improve your bench press. Here are some ways to improve your grip strength:

• Use a thicker barbell or grip attachments to increase the thickness of the bar.
• Do grip-specific exercises like farmer's walk, plate pinchers, and grip strengtheners.
• Do exercises challenging your grip, such as pull-ups, deadlifts, and rows.

Take Proper Rest and Recovery

Rest and recovery are essential for muscle growth and strength. Here are some ways to ensure proper rest and recovery:

• Take at least one rest day between bench press training sessions.
• Get enough sleep and maintain a healthy diet.
• Stretch before and after your workout to prevent injuries and improve flexibility.

Exercises to Improve Your Bench Press

In addition to the techniques and tips mentioned above, incorporating specific exercises into your training routine can help you improve your bench press. Here are some exercises to try:

Dumbbell Bench Press

The dumbbell bench press is a great exercise to improve your bench press strength and stability. Here's how to do it:

1. Lie on a flat bench with a dumbbell in each hand, palms facing forward.
2. Lower the dumbbells to your chest while keeping your elbows tucked in.
3. Press the dumbbells away from your chest, extending your arms fully.
4. Lower the dumbbells back down to your chest and repeat for the desired number of reps.

Incline Bench Press

The incline bench press targets the upper chest muscles and can help improve your bench press strength. Here's how to do it:

1. Set the bench to a 45-degree incline.
2. Lie on the bench with your feet flat on the ground and your back arched.
3. Grip the barbell with your hands slightly wider than shoulder-width apart and your palms facing away from your body.
4. Lower the barbell slowly to your chest while keeping your back and butt in contact with the bench.
5. Press the barbell away from your chest using your chest, shoulders, and triceps while exhaling.
6. Lock out your elbows at the top of the movement.
7. Lower the barbell back down to your chest and repeat for the desired reps.

Close-Grip Bench Press

The close-grip bench press targets the triceps and can help you lift heavier weights during the bench press. Here's how to do it:

1. Lie on a flat bench with your feet flat on the ground and your back arched.
2. Grip the barbell with your hands closer than shoulder-width apart and your palms facing away from your body.
3. Lower the barbell slowly to your chest while keeping your back and butt in contact with the bench.
4. Press the barbell away from your chest using your triceps while exhaling.
5. Lock out your elbows at the top of the movement.
6. Lower the barbell back down to your chest and repeat for the desired reps.

Conclusion

Improving your bench press requires a proper form, technique, consistent training, and specific exercises. Add a pair of wrist wraps to your bench press routine to get even greater results.  Wrist Wraps can help your bench press by keeping your wrist in a neutral position this allowing you to lift heavier.  Try a pair of our Villain Wrist Wraps which are available in 16 inch, 24 inch, and 30 inch.

Following the methods and tips mentioned above and incorporating the recommended exercises into your training routine can increase your strength and improve your bench press. 

FAQs

Q: How often should I do bench press training?

A: It depends on your fitness goals and current training routine. Generally, 2-3 sessions per week are recommended.

Q: Can I do a bench press with dumbbells?

A: Yes, the dumbbell bench press is a great exercise to improve your bench press strength and stability.

Q: How can I improve my grip strength for bench press?

A: You can improve your grip strength by using a thicker barbell or grip attachments, doing grip-specific exercises, and doing exercises that challenge your grip.

Q: Should I do the bench press before or after other exercises?

A: Doing the bench press at the beginning of your workout is recommended when your energy levels are highest.

Q: How long does it take to see results in bench press strength?

A: It depends on your current strength level, training frequency, and nutrition. Generally, it may take weeks to months to see noticeable results in bench press strength.