5 Ways To Improve Those Bench Press Numbers

I always hear that this person is benching this much, and this person is benching this much, and then I look at myself and say why is my bench so weak. So I set out on a journey to help improve my bench numbers, so I did some research to help me do so.

So I come up with in my opinion the 5 best methods to help improve my bench press, one is constant training, two is proper form, three progressive overload, four getting a spotter, and five nutrition and recovery. If you implement there 5 thing I am sure you will improve your bench numbers.

man in grey shirt and black bottom lifting barbell
Photo by Frame Kings on Pexels.com Incline Bench Press

Consistent Training

This just goes without saying that if you want to get strong at the bench press you have to be consistently training, but more specifically training the bench press and other exercises that will help improve those bench press numbers.

As you should not expect any improvement in you bench press numbers if you don’t bench press, or bench press when ever you feel like it, or every other month.

But something very important to note is that when talking about consistency I don’t meaning doing the bench press every day or every other day. More realistically you should training the bench press every week or every other week.

This is because if you train the bench press every day your body just will not get the rest it needs, and though you might find short term progress you will hit a plateau fast.

Proper Form

Proper form is crucial in increasing bench press strength for a few reasons.

Firstly, it helps to prevent injuries because by using proper form, you distribute the load evenly across your muscles, reducing the risk of injury.

The second reason is that proper form ensures that you are targeting the intended muscles effectively and efficiently maximizing your gains. Leading to more effective muscle growth and increased bench press strength over time.

Additionally, proper form promotes better leverage and stability this means when you have a stable base and maintain good posture throughout the movement, you can generate more power.

Furthermore, practicing proper form develops muscle memory. Over time, your body becomes accustomed to the correct movement patterns, making them more natural and automatic.

man lying while doing barbell
Photo by Bruno Bueno on Pexels.com

Progressive Overload For The Bench Press

Progressive overload is the holy grail of improving at at form of training, and this includes improving your bench numbers.

This is because if you stop push yourself to get stronger you will not get stronger, so here are 3 ways to get use progressive overload to improve your bench numbers

  1. Increasing Weight: Gradually increase the amount of weight you lift during each bench press session. Start with a manageable weight and add small increments each week or session to provide a continuous stimulus for muscle growth.
  2. Adding Reps or Sets: Increase the number of reps or sets you perform with a given weight. This approach increases the overall volume of work, promoting muscular strength and endurance.
  3. Manipulating Tempo: You can also modify the tempo or speed of your bench press repetitions to incorporate progressive overload. Slowing down the eccentric (lowering) phase or adding pauses can increase the time under tension and create new challenges for your muscles.

Remember, while progressive overload is crucial, it’s essential to prioritize proper technique, rest, and recovery.

If you want to learn more about progressive overload you can read this article!


A spotter is often time underrated on how much they can actually help you achieve those PB’s, as most people just treat spotters as a safety net.

But the reality is that spotters can help you with much more like

  1. Safety: One of the primary reasons to have a spotter is for safety purposes. So when it is quite justified that the first thing people think of when they think spotter, because safety is often the main reason most people have a spotter.
  2. Enhanced Confidence: While having a spotter you will get extra confident to lift your heart out, this is because with a spotter you have a feeling of extra safety.
  3. Overcoming Plateaus: If you’ve hit a plateau in your bench press strength, a spotter can help break through it. By providing partial assistance, a spotter can help you perform forced reps or negatives—exercises where you focus solely on the eccentric (lowering) phase of the movement. These techniques target your muscles in a slightly different way and can help stimulate new growth, leading to increased strength over time.
  4. Form Correction: A spotter can also help you maintain proper form throughout your bench press routine. They can provide visual cues, remind you to retract your shoulders, keep your feet grounded, and ensure your elbows are in the correct position. Though many of you might not think that is important but under a lot of pressure your form will break more often then you might think
  5. Motivation and Accountability: Exercising with a spotter creates a sense of accountability and motivation. Knowing that someone is watching and supporting your efforts can push you to strive for higher achievements. A spotter can provide encouragement, help you stay focused, and spot any weaknesses or areas where you can improve. This support system can boost your overall motivation and dedication to enhancing your bench press strength.

If you want to learn how to properly bench press you can read this great article here!

strong sportsman working out on bench in modern gym
Photo by Andrea Piacquadio on Pexels.com

Nutrition and Recovery

Proper nutrition and recovery play crucial roles in improving bench press strength. Here’s why:

  1. Fuelling Your Body: Nutrition provides the necessary fuel for your muscles to perform optimally during bench press workouts. Eating a balanced diet rich in carbohydrates, proteins, and healthy fats helps supply the energy needed for muscle contraction.
  2. Muscle Growth and Repair: Protein is essential for muscle growth and repair. When you bench press, you create microscopic tears in your muscle fibers. Adequate protein intake helps repair and strengthen these muscle fibers, leading to increased strength over time.
  3. Optimal Recovery: Recovery is a vital component in building bench press strength. It involves rest, proper sleep, and allowing your body to recover from the stress of training. When you give your body enough time to rest, it repairs damaged tissues, strengthens muscles, and prevents overtraining.
  4. Nutrient Timing: Timing your meals and snacks around your training sessions can help optimize performance and recovery. Consuming a pre-workout meal rich in carbohydrates can provide immediate energy for your bench press sessions. Post-workout nutrition, including a combination of carbohydrates and protein, helps replenish glycogen stores and aids in muscle recovery.
  5. Hydration: Staying properly hydrated is often overlooked but is crucial for optimal performance. Water helps maintain muscle function, lubricates joints, and aids in digestion and nutrient absorption. Being properly hydrated during your bench press workouts can prevent fatigue and muscle cramps.

Remember, while nutrition and recovery are important, they are just one piece of the puzzle. Consistency, proper technique, and progressive overload in your training program are equally important in improving bench press strength.

If you are struggling to eat more protein here are 9 methods to do so!


If you want to improve those bench press number, if you follow these 5 ways of improving your bench strength I guarantee you will see your numbers go up.

But just remember don’t rush, improving your strength takes time and if you go too fast you might end up losing progress rather than making progress.

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