In weightlifting circles, the bench press is generally accepted as the holy grail of exercises. The first question most will ask of a lifter with an impressive physique is, "How much do you bench?" General strength, fitness and genetics play an important role in an individual's bench-pressing ability. However, by following specific steps, you can maximize your bench-press potential.
Step 1
Work on your torso position. Your back should be as arched as much as possible while your buttocks remain flat on the bench, and your shoulder blades pinched together. This will form an ideal power base.
Step 2
Try different grip positions on the bar. Individuals with relatively stronger pectorals will generally benefit from a wider grip, while individuals with relatively stronger triceps will benefit from moving their hands closer together. Over the course of a few workouts, cycle through several grip positions to see which ones allow you to lift the most weight.
Step 3
Test your one repetition maximum once per week. Warm up in weighted increments until you reach what you think is your maximum range. With spotting from your lifting partner, attempt one repetition of your expected maximum. If you succeed, increase the weight as needed until failure, and vice versa. Take note of your maximum weight in your log book, and attempt to increase this figure each week.
Step 4
Aim to perform three to four sets of four to six repetitions to failure in one additional weekly session. Since muscular endurance is not a consideration, allow at least three minutes of rest between sets for best results.
Step 5
Determine what your bench press "sticking point" is once your progress reaches a plateau. Ask your training partner to take note of the bar position at your point of failure. If your point of failure is in the lower half of the motion, select a different chest exercise, such as the dumbbell press, to replace the bench press in your routine. If the point of failure is in the upper half of the motion, select a different triceps exercise, such as the close-grip bench press, to replace the bench press in your routine.
Step 6
Perform these replacement exercises, using the same set and repetition schemes, for four to six weeks before returning to the bench press; this should help you break your plateau.
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