3 Factors to Build a Bigger Bench

For so long I have found that bench press was one of the hardest lifts to increase. No matter what phase of training, strength or hypertrophy focused. Recently I’ve had a lot of success with my own and a lot of my client’s bench by applying some simple principles that I want to share, especially for novice to intermediate lifters.

Number 1 - Efficiency
I believe bench is all about being efficient in the movement rather than just brute strength. This begins with correct set up ensuring a stable and tight platform for you to press from. An insufficient bar path is highlighted in a lacking bench, bar path should aim to push back towards the rack and not straight up and down.

Number 2 - Frequency
Want a bigger bench or bigger chest, bench more. Frequency of bench through manipulating variables will allow you to bench more frequently increasing the efficiency of the lift. Better efficiency equates to more weight on the bar, which equates to greater intramuscular tension equaling greater hypertrophy and strength gains. Paused reps, speed reps, heavy and low days are ways to manipulate variables to achieve the desired outcome.

Number 3 - Build a bigger upper back
The upper back is the most forgotten about when trying to put kilos on your bench. Lats should be a prime mover in your bench as the main antagonist muscle to the chest. Traps, rhomboids and rear delts are all vital in proper scap function and stability in a bench press. A solid belief I have developed through seeing results is that you can only bench what you strict bent over row.