1️⃣ Every Rep Matters
This goes for all exercises. Treat each rep with the respect it deserves. In practice, this means having a consistent setup and execution (technique/form) that you repeat each time. If you only focus your efforts on the harder reps, you’re leaving progress on the table.
2️⃣ Practice, Practice, Practice
Training bench once per week is fine for those happy to coast along without a particular emphasis on bench press strength. However, if it’s a priority, you should be benching at least twice per week, and probably doing some sort of press variation 3 or more times per week.
3️⃣ Solid Technique
Your technique needs to be rock solid. Related
to point (1), the setup of each rep and execution thereof is very important for performance. Feet planted firm, glutes tight, back arched, shoulders back and down, bar squeezed tight, deep breath. They are the minimum requirements, and specifics may vary thereafter in individual cases.
4️⃣ Heavy Exposure
If you’re constantly training in the 8-15 rep range, and then spontaneously test your 1RM, you will not perform at your best. Maximal
strength requires exposure to weights in at least the 80-90% 1RM range on a regular basis. This doesn’t mean taking those sets to failure, but you need heavy weights in your hands if you want those specific adaptations.
5️⃣ Patience
You won’t progress every week. That’s not the goal. Don’t change your whole plan when you can’t add weight to the bar. Persist, be patient, and don’t be
afraid to scale back the weight every now and then if needs be.
Here is some more bench press content to help you...
- Introductory Bench Press Tutorial (Beginner) - Gary McGowan & Paddy Farrell
- Detailed Bench Press Analysis (Advanced / Trainer )-
Gary McGowan & Paddy Farrell
- Arching in the Bench Press - Shane Storey
- How to Protect the Wrists - Shane
Storey
- The Bench Press Bar Path - Shane Storey
