Improve your bench press in 10 steps

People ask me all the time, how do I improve bench press? The truth is, there are hunderds of ways to improve bench press. Some improve bench press techniques work well on some and not on others. But there are some solid improve bench press methods that will work on every bencher!

In this article I'm going to list my top ten tips to improve your bench press! These improve bench press tips should help you improve your 1 rep maximum bench press. If you've hit a bench press plateau, these methods should help you beat the plateau and improve your bench!

Tips to improve bench press

1. Work your triceps hard!
If you want to improve bench press, you must work on the strength of your triceps. Hit them hard 3 days before/after your bench press workout.

2. Big sets of close grip bench press
To build strong, long triceps you need to use this exercise! This is my #1 improve bench press tip!

3. Don't overtrain!
Of your chest muscles are still sore, don't train! Overtraning will do more harm than good! 1-2 times a week is enough to improve your bench press.

4. Shock your muscles, vary your routine
Your muscle tend to get lazy if you stick to the same bench press routine. Change your routine every 2 months to shock your muscles into growth and improve bench press!
5. Eat BIG!
You know the saying eat big to get big? Well, it's true. To improve bench press your need to eat plently of protein and carbs, expecially after your bench press workouts and before bed.

6. Work hard, then rest
You're muscle grow and repair when you're resting. Get plenty of rest and try to get min of 8 hours sleep per night. The more rest you get the more your bench press will improve. Personally, I try to get 9 hours of sleep a night.

7. Bench press comes first!
Always make your biggest exercise (bench press) the first in your routine.

8. Work until failure
Use a spotter, and keep adding weight to your bench press until you can't even push out 1 rep.

9. Reduce your cardio
If you're really trying to improve bench press, a cardio workout is robbing your muscles of nutrients. Stick to weights, and 1 days of cardio. This is best to improve bench press, you can work on cardio training later.

10. Use bench press boards
Bench press boards hit your weak points, this will improve bench press overall (and gain strength). If you don't know what a bench press board is, read our bench press boards article.