Increase Your Bench Press, Build Muscle, Burn Fat
If you want to increase your bench press and gain muscle mass, the reality is you have to get stronger.
The more you lift, the more muscle fiber you create, and the more muscle mass you develop. You can’t just lift the same weight over and over. You need to push yourself hard in the gym to progressively lift heavier loads in order to keep building muscle mass. This is the attitude you should have no matter what body part you are working that particular day but make no mistake, the best way to keep progressing and keep building muscle mass is to increase your bench press weight.
The bench press is easy to track, measure, and when done properly, easier to increase increments of weight. Unlike other exercises and gym routines where you have to jump 10lbs or more to break out of a plateau, the bench press allows you to progress slowly, at the right pace for you. It’s manageable, safer and much more achievable.
You’ll gain more muscle mass, more easily, and you’ll join millions of other guys who are gaining muscle mass AND burning fat (getting lean) over the “chunky” guys who are running round the gym like headless chickens. In society, the bench press is like a measuring stick for your strength and masculinity… but it’s not just about stronger arms… it helps build EVERY MUSCLE in your upper body. Use these supplemental exercises to improve your bench press and increase strength, size and power in the chest triceps and shoulders.
Exercises and routines
For each exercise in this increase your bench press routine, perform 3 sets of 12 repetitions resting 60 seconds between sets. Use a challenging weight that allows you to complete all reps. If the weight is too easy, slightly increase, if it’s too hard slightly decrease.
- Lie on an incline bench holding a barbell up over your chest with your arms straight and shoulder width apart
- Lower the bar bell down to your upper chest level
- Press the barbell back up over your chest to a straight arm position
- Lie on a bench holding dumbbells at shoulder level with your elbows bent
- Press the dumbbells up over your chest straightening in your arms
- Lower the dumbbells back to shoulder level and repeat
- Stand upright holding a barbell in front at shoulder height with your elbows bent and arms facing forward
- Press barbell overhead, extending your arms fully
Tip:Keep your back flat and remain upright throughout the movement
- Support your body between dip bars on your hands with your arm straight and the off the floor
- Slowly lowered your body down towards the floor, bending at the elbows
Tip: step up onto a box or jump up to return to the talk position
- Support your body on your hands and toes with your elbows bent and your feet up on a step behind you
- Rapidly push up off the floor with your hands
- Land back on the floor, lowering your chest back down and immediately push up again
- Lie on a flat bench holding the barbell straight up over your chest with your arms straight and hands close together
- Lower the barbell down to mid chest level
- Press the barbell back up to a straight arm position
- Stand upright holding a cable in one hand across your mid-section with your elbow bent at 90° and your upper arm against your body
- Pull the cable out and away from your body, keeping your elbow at 90° and your upper arm against your side
Tip: complete all reps on one side before switching to the other side
Do you have any specific moves you use to increase your bench press? Please share below!