How to Increase Your Max Bench Press

How to Increase Your Max Bench Press

This article is all about strength. In particular, it's about increasing your max bench press strength. Although, the principles in here can be applied to other exercises too (e.g. squats, deadlifts).

If you've ever struggled with your bench press or if you've ever wondered how to really boost your own bench press personal records (PRs) then this article is for you! In here is everything you need, short of an actual training routine (available exclusively to email group subscribers), to push higher numbers on your bench press. Are you ready to start killing it on chest day? Read on to find out how.

Just like everything health and fitness related, strength is a balance between proper training and proper diet. There are plenty of articles on this site that focus on diet. So, assuming you are not calorie or nutrient deficient, let's focus on the training aspects of increasing your max bench press.

Let's start with an example. Johnny goes to the gym every week and does bench press. A long time ago he was told that the optimal training range was 8-12reps. So, every week he does 3sets of 8-12reps on his bench press with 225lbs. One day a friend asked him how much he could bench. So, Johnny decided to go up to his one rep maximum. He was surprised to find that his one rep max was only 265lbs.

The above example isn't all that uncommon. And if we look closely, we can see that there are a few things Johnny is doing wrong and some questions we might have for Johnny. How frequently does Johnny train? What variety of exercises does Johnny use?

We can see that Johnny only trains in the 8-12rep range with relatively low volume (3sets). Maybe he does other exercises that add volume to his chest training, maybe he doesn't. But we do know that Johnny's training zone is 8-12reps. So it's not surprising that relative to his one rep max, Johnny lifts pretty well in the 8-12rep range. But then his strength drops off sharply. He can lift about 85% of his max 8-12 times. But he runs out of gas with less than a 20% increase in weight. Why?

Training Specificity Means Training How You Want to Lift

One reason why Johnny might have struggled with a relatively small increase in weight up from his normal 8-12rep range is that he never trains up to his one rep limit. Because he never trains up to his one rep limit, his body is not adapted to perform up to his one rep max. This is essentially the principle of training specificity. It just basically means that if you want to get better at doing something then you have to practice. Our bodies adapt to the exercises and movements that we perform.

Maybe if Johnny practiced going up to his one rep max on a regular basis then he wouldn't see such a steep drop between his 8-12rep range and his one rep max. If you want evidence for this, just look at how most power lifters train. They hit very low reps, but they just seem to go up and up in weight. So, how can we take advantage of this? Add in some low rep training.

The 8-12rep range is fine for general strength and hypertrophy training. But there is no hard and fast rule that says 8-12reps is all you should train if you want results. Mixing in higher reps and lower reps can help you to add volume to your workouts and gain strength. If you are trying to build a higher one rep max on your bench press, then low reps are the key. And having at least one power training day where you go up to (or very close to) your one rep max will go a long way towards increasing your one rep max.

Don't Just Train For The Weight, Train For The Movement

Lifting the weight at or near your one rep max is important for building strength up to your one rep max. However, training problem areas in the bench press movement is also important for maximizing your lift. Look at how your average gym goer performs the bench press exercise. He probably has a flat back, hands positioned wide on the bar and he lifts at a generally a slow consistent tempo. Now look at how a power lifter performs the bench press exercise. His shoulders are on the bench but he has an arch in his back, his feet are firmly planted on the floor, his grip is just wider than his chest and he accelerates from the bottom of the lift.  You want a stronger lift? Lift like a power lifter and not like Johnny gym goer.

But how can you train to lift like a power lifter? When you are pushing at or near your one rep max, your grip, the arch in your back and the explosion of strength off of your chest should all be second nature. How do they become second nature? You practice.

When I train my bench press, I have one day per week when I train heavy - at or near my one rep max. But then I have another day when I train the movement. I drop the weight way down and I do several small sets where I concentrate on acceleration off of my chest, firmly planting my feet, grip placement and arching my back. The old expression, "Train your light days like your heavy days and your heavy days like your light days" definitely applies.

Another technique that some people do on lighter days is the use of chains in order to train acceleration through the movement. Using chains on the ends of the barbell is a unique way to train because as the lift progresses, more of the chains are lifted off of the ground and as a result more weight is applied. If you are one of those people who is used to lifting with a consistent tempo then using chains can help you train to accelerate through the movement. And what happens when you are going for a one rep max without chains? You get a greater explosion and acceleration through the movement because you are conditioned to apply more force as the lift progresses.

What About Hypertrophy Training?

There is no rule that says you can't combine power and hypertrophy training. And that's exactly what I do. On my power training bench press day, I start off by slowly working my way up (using low reps) to at or near my one rep max. I might throw in another chest exercise to add some volume. But that day is really dedicated to lifting heavy. Then I have another bench press day where I focus on speed and explosiveness through the movement with lighter weight followed by higher volume hypertrophy training. Combining both power and hypertrophy and varying the rep ranges are the basic ideas behind PHAT training. I'm not saying that you should necessarily jump full bore into PHAT training, but I am saying that combining aspects of power training and hypertrophy training is an effective way to both put on muscle and get really strong.

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Posted by Clayton Long