The key to increasing bench press weight is to frequently work out the upper body and to slowly increase the weight amount over time. Though increasing the amount of weight you can bench press takes dedication, time and patience, the final reward is more than just a higher weight number attached to the bench press bar. An impressive bench press number represents upper-body strength, physical endurance and a healthy body.
Step 1
Determine the amount of weight you can currently bench press. You should be able to complete at least five repetitions with this number five times.
Step 2
Add 5 to 10 additional pounds to your bench press bar and complete another 5 repetitions five times.
Step 3
Continue bench pressing this weight for at least a week, or until it no longer feels like you're pushing yourself to complete the repetitions.
Step 4
Add an additional 5 to 10 lbs. for your next workout and complete the repetitions.
Step 5
Continue adding weight slowly until you've increased your bench press weight to the number you desire.
Tips and Warnings
- Improve your overall bench pressing technique to increase your bench press weight. According to Strong Lifts, wear gloves, squeeze the bar tightly to prevent shifting, push straight up and keep your elbows tucked in. Maintain a healthy diet. This ensures your body gets enough protein and nutrients and energy for your bench press workouts.
- Always have a friend spot you on the bench press.
Things You'll Need
- Bench press
- Weights
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