How to lift more with the bench press (with pictures)

How to lift more with the bench press (with pictures)
How to lift more with the bench press (with pictures)

Can't lift much on the bench press? Your bench press is okay, but you want to join the strong men? Good news, keep reading this article to find out how to lift more bench press weight!


Part 1 of 3: use the right technique to lift more at the bench press

Bench More Weight Step 1

Step 1. Start with your feet on the bench, your pelvis high and your shoulders touching the bench

Your shoulders should be carrying the most weight so that you have the right technique. This will help you maintain good posture when lifting a lot of weight.

Bench More Weight Step 2

Step 2. Lower your feet to the floor, your buttocks on the bench, while maintaining contact between the shoulders and the bench

Your back should arch a bit, which means you can build more strength during the exercise. Keep your neck comfortably on the bench for the duration of the exercise.

Bench More Weight Step 3

Step 3. Grasp the bar with a firm grip, use your thumb well

Lock your thumb under the bar. Ideally, it should rest above your index finger.

Bench More Weight Step 4

Step 4. Learn where to position your hands to use the most power

Depending on your height and the length of your arms, position your hands on the bar so that your forearms are perfectly vertical when the bar is brought to your torso. Many people achieve this by grasping the bar at a point a little wider than shoulder width apart.

  • The wider the grip, the more you will tend to activate the muscles of the torso. The narrower the grip, the more you will activate your triceps.
  • Do what's comfortable. People with longer arms are likely to be more comfortable gripping the bar farther than those with shorter arms.
Bench More Weight Step 5

Step 5. Move your shoulders back and forth to maintain closest contact with the bench

When you do the bench press, you push (at least in part) with your shoulders. If your shoulders are hanging down either side of the bench or are not centered, you will lose that fulcrum and your ability to lift more weight will decrease.

Bench More Weight Step 6

Step 6. Always use an assistant

With an assistant, the fear of not being able to give your best will most often disappear: if you are struggling with a heavy weight, your assistant will always be there to help you. It is a major psychological factor. You should always push yourself over your current platform to lift more weight and an assistant will secure you in these conditions.

Bench More Weight Step 7

Step 7. Practice breathing properly

Inhale at the top of the movement, then as you near the end of your repetition, exhale. Then, inhale again at the top and repeat this technique to deploy the maximum power. Remember that proper breathing sends oxygenated blood to your muscles.

Part 2 of 3: Using Other Strategies to Lift More Weight

Bench More Weight Step 8

Step 1. For the bench press in particular, reduce the number of repetitions and increase the weight

For heavy lifting movements, like the bench press, 5 sets of 5 reps work really well to increase your ability to lift more. Professional weightlifters will even perform sets of three, two, or one repetition to maximize their strength.

Bench More Weight Step 9

Step 2. Start by lifting the heaviest weights

Finish with isolation exercises with medium weights. Start your workout routine with the bench press. Again, it is ideal to do a few reps with a high weight. Once you've completed the heavy weights, finish your torso, triceps, and shoulder work with lighter weights and more reps - 10 to 15 reps for example.

Bench More Weight Step 10

Step 3. Lower the bar just above the bottom of your torso without letting it touch your torso

Too many people let the bar bounce off their torso. While this is not usually harmful to your torso, your triceps don't stay active during the entire repetition, so you use less force.

Think of it this way. If the bar bounces off your torso on the way down, it's like using casters on your bike during the wobbly part of your ride. If you are trying to become a faster cyclist, you had better take the casters off

Bench More Weight Step 11

Step 4. Do push-ups and other tricep exercises

Strong triceps are the (not so secret) ingredient to more bench press lift. Push-ups are a much more natural movement that gives your shoulder blades a degree of freedom that the bench press doesn't. Spice up your triceps exercises with dips (parallel bars), extensions, kickbacks and more.

Bench More Weight Step 12

Step 5. Take care of your glutes

With your back arched, your shoulders activated, and your feet firmly planted on the ground, the gluteal muscles become especially important. Activate them during the bench press. With a firm and stable buttocks, your body will be able to enhance the twisting effect that your torso, triceps and shoulders put on the barbell, which will strengthen your overall ability to lift weight.

Likewise, keep your glutes on the bench as you lift. Don't lift your butt. Not only is it dangerous (it puts a strain on your neck), it also weakens your movement

Bench More Weight Step 13

Step 6. Slow down on the cardio

Your calories should allow your body to build stronger and bigger muscles so that you can lift your ideal weight on the bench press. If you must do cardio, eat food to replace the lost calories.

Part 3 of 3: mastering the diet and lifestyle

Bench More Weight Step 14

Step 1. Diet is the key

Eat 500 calories more than your basal metabolic rate + all the extra calories you burn during the day. If you eat too much, you'll gain fat along with muscle. Your goal is to build lean mass as much as possible, for this you should eat two grams of protein per day per kilogram of lean mass.

To find out what your body mass is, measure your body fat. Let's say your body fat percentage is 10%, that means you have 90% lean body mass. If you weigh 75 kg that is 75 x 0.90 = 67.5 kg of lean body mass, so you should be eating 67.5 x 2 = 135 grams of protein per day

Bench More Weight Step 15

Step 2. Learn to distinguish good carbs from bad carbs

Carbohydrates have gained a bad reputation in recent years. Many fad diets claim they are evil. However, carbohydrates are your body's fuel and complex carbohydrates in particular can be good for your body, they are metabolized much less quickly than fast sugars. Stick to the good carbs, those in vegetables, fruits and whole grains. Avoid unhealthy sugars found in junk food, bread, sugar, and fried foods.

Bench More Weight Step 16

Step 3. Incorporate good fatty acids into your diet

Like carbohydrates, fatty acids have been pilloried in recent years. However, you have to understand what they bring to your body. If saturated fatty acids (those from fries and candy) and trans unsaturated fatty acids (those from fast food and frozen foods) aren't good for you, cis unsaturated fatty acids and essential fatty acids are good for you. health when consumed in moderation.

  • Foods containing cis unsaturated fatty acids are for example: nuts, vegetable oils, olive oil or avocado.
  • Foods containing essential fatty acids are for example: soybean oil, fish (mackerel, sardines, salmon, etc.), flax seeds.
Bench More Weight Step 17

Step 4. Balance your meals instead of eating only once or twice a day

Calculate your calorie needs and estimate how many calories you burn in a day. Exceed this calorie threshold in order to build muscle. Instead of eating just one or two large meals a day, try five or six smaller meals including snacks before and after exercise.

Bench More Weight Step 18

Step 5. Sleep

Not only is sleep essential for you to be relaxed and ready to attack the next morning, it is also essential for allowing the muscles in your body to grow. Researchers have found that during good quality REM sleep, the body repairs muscle tissue and circulates growth hormone. Getting 7-8 hours of good quality sleep is very important in order for your body to rebuild its muscles.

Bench More Weight Step 19

Step 6. Don't overtrain yourself

It is arguably one of the most overlooked lifestyle factors, overtraining prevents you from capitalizing on the muscle gains you would have achieved otherwise. Depending on the intensity of your exercise, give your torso and triceps a day or two break between workouts. During this time, it is important to exercise the muscle groups, give them the attention they deserve.


Tuna, Greek yogurt, nuts, egg whites, fish, jerky all have a lot of protein if you need it. Protein supplements do not come close to these sources


  • Always pay attention to your technique when doing the bench press.
  • Keep an assistant by your side to avoid accidents or injuries during the bench press.

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