The bench press is a widely-used upper body strength exercise. The exercise requires strength in the chest and arms to get the bar off the rack, safely lower it and press it upward. There are several different body types in existence and different lifters have different endurance levels. Make sure you choose a safe but challenging weight to begin increasing your bench press.
Background
The bench press is a significant part of many strength routines. Before attempting to increase the amount you're lifting, ensure you're performing the exercise properly. The scapula muscles, located in your upper back, play an important role in this exercise. Make sure you're squeezing them together when performing the bench press. Maintain straight wrists, keep elbows tucked to reduce the load placed on the shoulder joints and make sure you squeeze the bar quite hard, according to BodyBuilding.com.
70 Percent Rule
MuscleNet.com recommends calculating approximately 70 percent of the maximum weight you can bench press for one repetition. Calculate this by determining how much weight you can press 10 times with proper form. The website points out that someone who can bench press 225 lbs. 10 times would warm up with 135 lbs. and 10 repetitions. After a second set with this weight and the same number of reps, bump up the weight to 185 lbs. for a set of 10. Now do eight reps of 225 lbs. followed by six reps of 245 lbs. The last set is going to be very difficult -- perform four reps of 265 lbs. This is a guideline; the weight you'll be lifting might be drastically different depending on your strength and fitness.
Tricep Strength
Bob Huizar, a world-record holder in the World Police and Fire Games Bench Press events and writer at BodyBuilding.com, suggests emphasis on the triceps to help increase your bench press by 50 lbs. He says that many lifters struggle at the top of the lift and that increased tricep strength can remedy this. Two of the exercises he suggests are the reverse-grip bench press and weighted dips. The reverse-grip bench press is essentially the same as a standard bench press except you grip the bar with palms facing down. It is highly advanced and can be potentially dangerous, so only use this exercise if you're an experienced lifter. Use a belt with a chain attached to a weight to perform weighted dips.
Considerations
Use a spotter whenever possible when performing this exercise. It can be highly challenging, and if fatigue sets in without a spotter, it can be extremely dangerous. Also, try telling yourself the weight is lighter than it actually is to help you lift it. Before any workout, warm up your muscles.
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