The bench press is an good indicator of overall upper-body strength, International Sports Sciences Association reports. As of 2010, Ryan Kennelly holds the world record for bench press at 1,075 pounds, which he lifted in 2008. Although few individuals will ever bench-press more than 500 pounds, the correct strategies and exercises can help increase how much weight you can lift within weeks.
Step 1
Determine what your current maximum bench press is, also known as one-repetition maximum, or 1RM. Use a spotter to minimize injury potential.
Step 2
Lift 80 percent or more of your 1RM for two to four sets of three to six repetitions. For fewer reps, use a higher percentage of your 1RM, former exercise physiology professor Sharon Plowman recommends, to remain in the weight and rep ranges shown to help increase muscle strength.
Step 3
Try negative reps with a spotter. The negative, or eccentric, portion of the lift is when you are lowering the weight toward your chest. Lower the bar with control, then lift it with help from your spotter. The International Sports Sciences Association reports that the muscle is approximately 30 percent stronger during the eccentric portion of the lift than the lifting, or concentric, portion. Thus, you can lower more weight effectively than you can press.
Step 4
Attempt rest-pause reps with a spotter. For this, choose a weight you can lift approximately three times. Lift the bar, perform one rep and rack the weight. Wait 10 to 20 seconds, then perform another rep. Continue until you have completed six repetitions. Robert Kennedy, owner of "MuscleMag International," writes that this lifting technique is meant for advanced lifters and should only be done once every one to two weeks.
Step 5
Strengthen your back using exercises like pull-ups, rows, and deadlifts. The American Council of Exercise recommends working your chest and back in similar amounts. Doing so will help ensure safety of the shoulders.
Tips and Warnings
- When using heavy weights, consider using wrist straps and compression elbow wraps. This will help keep compression on the joints so there is less risk of injury.
- Heavy bench presses can cause shoulder pain. Use a mix of both barbell work and dumbbell work to help minimize potential pain.
Things You'll Need
- Flat bench with racking
- Olympic bar
- Assorted weights
- Spotter
- Wrist wraps
- Compression elbow wraps
References
- "Exercise Physiology for Health, Fitness, and Performance"; Sharon Plowman, Ph.D.; 2008
- "Fitness: The Complete Guide"; Frederick C. Hatfield, Ph.D.; 2004
- "Encyclopedia of Bodybuilding"; Robert Kennedy; 2008
- "ACE Personal Trainer Manual"; Cedric Bryant, Ph.D.; 2003
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