Adding 50 pounds to your bench press requires a structured plan that includes progressive overload, proper recovery, and technique optimization. We recommend getting a coach or using a programming app like Powerlift Pro.
But if you want to go it alone, here’s a step-by-step guide to help you increase your bench press strength effectively:
1. Follow a Progressive Overload Plan
Gradually increase weight and reps over time to ensure continuous strength gains (and don’t max out every day/week!)
Example: 12-Week Strength Progression Plan
- Weeks 1-4: 5 sets of 5 reps at 75-80% of your 1RM (One-Rep Max).
- Weeks 5-8: 4 sets of 3-4 reps at 80-85% of your 1RM.
- Weeks 9-12: 5 sets of 2-3 reps at 85-90% of your 1RM.
- Test New Max (Week 13): Aim for a 50-pound increase.
2. Improve Bench Press Technique
Even small improvements in technique can lead to significant strength gains. Talk to someone that knows how to bench and get some tips on your form. Form alone can add weight to your bench.
Key Technique Fixes
✔ Grip Width: This may very depending on your mechanics. Some of the best benchers use a closer grip, so wider does not always mean better.
✔ Tight Setup: Retract your shoulder blades (“tuck” them into your back pockets) and keep your back tight.
✔ Leg Drive: Push through your legs horizontally like a leg extension so you almost feel like you will slide up the bench to create a strong base. Try not to push “up”.
✔ Bar Path: Lower the bar to the mid-to-lower chest and press in a slight arc.
✔ Controlled Descent: Lower the bar under control, then explode up.
3. Increase Training Frequency
Benching twice a week allows for more practice and strength gains.
- Day 1 (Heavy Day): Focus on low reps (3-5) with heavy weights.
- Day 2 (Speed & Volume): Use lighter weights (60-70% 1RM) for higher reps (8-12) or explosive reps (3-4 reps at fast speeds).
4. Strengthen Supporting Muscles
A weak chest, triceps, or shoulders can limit your bench press. Accessories are where the true strength gains are made! Add accessory exercises:
Triceps (Lockout Strength)
- Close-Grip Bench Press (4×6)
- Dips (4×10)
- Skull Crushers (3×12)
Chest (Pressing Strength)
- Incline Dumbbell Press (4×8)
- Paused Bench Press (3×5)
Shoulders (Stabilization)
- Overhead Press (4×6)
- Lateral Raises (3×12)
Upper Back (Bar Control & Stability)
- Barbell Rows (4×10)
- Face Pulls (3×15)
5. Eat and Recover Properly
- Caloric Surplus: If you’re looking to gain strength, eat enough protein and carbs.
- Protein Intake: Aim for 0.8-1.2g of protein per pound of body weight.
- Sleep & Recovery: Get 7-9 hours of sleep per night for muscle growth.
- Deload Week: Every 4-6 weeks, reduce intensity to prevent burnout.
6. Try Advanced Techniques (After 8-12 Weeks)
Once you’ve built a solid base, use these advanced strategies:
- Paused Reps: Pause at the bottom for 2 seconds to eliminate momentum.
- Board Press: Helps improve your lockout.
- Bands/Chains: Develop explosive power with accommodating resistance.
- Drop Sets & AMRAP (As Many Reps as Possible): Push your muscles beyond failure.
Expected Timeline
- If you’re a beginner: 3-6 months
- If you’re intermediate: 4-8 months
- If you’re advanced: 6-12 months
Consistency is key! Stick to the plan, eat right, and prioritize recovery to see results. If you really want to get strong with custom programming powered by AI, check out Powerlift Pro! 💪🔥