Bench Press More Weight
Improving your bench press can be done many different ways. Often simply gaining body weight will cause your bench press to go up. However, putting on muscle in strength specifically in the chest, triceps, and shoulders is key. These are some of the best exercises for improving your bench and adding muscle in those areas👇
First and foremost, a great way to get better at something is to simply do that thing more often. In this case, bench pressing more frequently can be a simple way to get a stronger bench. If you’re benching once a week and not seeing the progress you want, think about upping it to maybe 2 or 3 times per week. Also, if you’re doing 2 sets of 5 reps with a weight you can easily handle, think about upping the volume by doing more sets or reps. Sticking between 3-5 sets of 4-12 reps, 2-3 times per week most of the time will be a great start. Some people could even do these exercises 1 time a week and see good results. Play around with the frequency that you do these exercises to see what you like best.
Some great accessory movements for the bench press are:
Tricep pushdowns or really any Tricep focused movement
Incline Bench Press
Gaining strength in these should set you up for great bench press gains! There are plenty of other great movements such as floor presses and board presses, but these are a solid base for anyone to get good at first.