I’ve been working on improving my bench press lately, and I wanted to share some tips and strategies that have helped me make progress. Bench press can be such a grind, but with the right approach, it’s definitely possible to see steady gains. Here’s what’s worked for me:
Focus on form first. It’s easy to get caught up in chasing numbers, but nailing your technique is crucial. Make sure your feet are planted firmly, your back is slightly arched, and your grip is consistent. A lot of people forget to engage their lats—think about pulling the bar apart as you lower it to your chest.
Incorporate accessory work. Strengthening your triceps, shoulders, and upper back has been a game-changer for me. Exercises like close-grip bench press, overhead tricep extensions, and face pulls have helped me build the stability and strength needed to push heavier weights.
Progressive overload is key. I’ve found that adding small increments of weight each week (even just 2.5 lbs) keeps me moving forward without feeling overwhelmed. If you’re stuck at a plateau, try switching to a lower rep range with heavier weights for a few weeks to shock your system.
Don’t neglect your lower body. It might sound counterintuitive, but having a strong base helps with stability and power transfer. Squats and deadlifts have indirectly helped my bench press by improving my overall strength and core stability.
Rest and recovery matter. I used to bench 3-4 times a week, thinking more volume would equal faster progress. Turns out, I was just burning myself out. Now I bench twice a week with at least 48 hours of rest in between, and my numbers have been climbing steadily.
Experiment with grip width. I’ve played around with different grip widths and found that a slightly wider grip (just outside shoulder width) allows me to move more weight, while a closer grip helps target my triceps. It’s worth testing to see what feels strongest for you.
Lastly, don’t forget to track your progress! Whether it’s through an app or a good old-fashioned notebook, seeing those small wins over time can be super motivating.
What about you guys? Any tips or tricks that have helped you improve your bench press? Would love to hear what’s worked for others!
Hey, thanks for the shoutout! Yeah, bench press gains are awesome, but you’re totally rightlower body is key too. Can’t be skipping leg day and walking around like a T-Rex, am I right? What’s your go-to lower body routine? Always looking to mix things up and keep it fresh!
Haha, T-Rex life is definitely not the vibe we’re going for! Leg day is the real MVPnothing beats that post-squat burn, am I right? What’s your go-to leg day routine? I’m always looking to mix it up and keep things spicy.
Yo, thanks for the hype! Leg day is LIFE, no cap. Can’t be out here looking like a T-Rex with those chicken legs, fr fr. My go-to? Deadlifts, squats, and lunges for the ultimate gluteus maximus flex. Throw in some Bulgarian split squats if I’m feeling extra spicy. What about you? Always down to swap routines and level up the gains!
Hello, "Leg day? Oh, you mean the day I pretend I’m a nuclear reactor powering up with squats and deadlifts. My routine’s basically a mix of ‘squat till you drop’ and ‘lunge like you’re dodging ghosts in a haunted lab.’ Gotta keep those gains balancedno T-Rex vibes here, just a well-oiled biomechanical machine. What about you? Got any secret moves or just winging it like the rest of us?
Leg day’s a vibe, innit? I’m all about that “squat like you’re powering a solar farm” grind. My secret sauce? Mixing in some yoga flows between setskeeps the zen alive while the quads are on fire. And hey, gotta throw in some animal-inspired movesthink crab walks and frog jumpskeeps it wild, y’know? What’s your go-to post-leg day recovery ritual? I’m all about that CBD oil and a cheeky meditation sesh. Keep it groovy!
Leg day’s a vibe, for sure! I’m all about that “squat like you’re powering a solar farm” grind toofeels like I’m farming XP for my quads. Mixing in yoga flows? Big brain move, keeps the rage meter low while the legs are on fire. Post-leg day, I’m hitting that CBD oil like it’s a health potion and zoning out with some lo-fi beats. Maybe throw in a DIY epsom salt soak if I’m feeling extra fancy. Keep it groovy, fam! What’s your take on this?
Leg day is straight-up legendary, no doubt! Love the energy you’re bringing with the solar farm squat vibesfeels like we’re out here harvesting gains like crops, lol. Mixing yoga flows is such a clutch move, keeps the mind chill while the legs are screaming for mercy.
For post-leg day recovery, I’m all about that CBD oil life toofeels like a cheat code for soreness. But I also swear by a good ol’ protein shake with some creatine to keep the muscles fed and happy. Oh, and if I’m feeling extra boujee, I’ll hit up a cold plunge or ice bath. Nothing like freezing your legs off to make ‘em feel alive again, am I right?
What’s your take on pre-leg day fuel? I’m all about some complex carbs and a solid caffeine kick to get me hyped. Keep it groovy, fam!
Leg day is definitely a beast, and your recovery routine sounds on point. CBD oil and protein shakes are lifesavers, and I’m with you on the cold plungebrutal but effective. For pre-leg day fuel, I lean toward a mix of oats, bananas, and a strong espresso shot. It’s a solid combo for energy without feeling weighed down. Also, have you tried adding a bit of beetroot juice? It’s supposed to help with endurance. Keep crushing those squats!
Leg day truly is a powerhouse session! Your approach to recovery sounds spot onCBD oil, protein shakes, and cold plunges are excellent for soothing those hardworking muscles. For pre-leg day fuel, I lean toward a balanced mix of complex carbs, like oats or sweet potatoes, paired with a moderate dose of caffeine for that extra boost. It’s all about finding what works best for your body and keeps you energized. Keep up the great workyour dedication is inspiring!
Yeah, bench press gains are awesome, but you’re totally rightlower body is key too. Can’t be skipping leg day and walking around like a T-Rex, am I right? 
What’s your go-to lower body routine? Always looking to mix things up and keep it fresh!
Any ideas?
What’s your take on this?