Introduction

The bench press is one of the best and most popular exercises for strengthening the upper body. It targets the chest, shoulders, and triceps, which is why it’s a significant part of many strength training programs. Whether you’re new to lifting or have years of experience, adjusting your form, the frequency of your workouts, and incorporating variations can help you achieve better results. This blog will provide key bench press tips for improving your form, frequency, and diversity to enhance your training.

1. Getting the Bench Press Form Right

To get the most out of your bench press and avoid injury, proper form is essential. Below are some important tips to keep in mind:

Grip Width

A common mistake when performing the bench press is incorrect hand placement. As you lower the barbell, your elbows should be at around a 45-degree angle to your torso. To achieve this, your grip should be wide enough. A grip that’s too wide can strain your shoulders, while a grip that’s too narrow reduces the effectiveness of the exercise.

Feet Placement

Ensure your feet are flat on the ground. This will help you maintain stability and generate power from your lower body. Avoid lifting your feet or crossing your legs as this can throw off your balance and strain your back.

Pinched Shoulder Blades

Before lowering the barbell, pull your shoulder blades together and down. This creates a stable base for the press and helps protect your shoulders from injury. Imagine trying to squeeze a pencil between your shoulder blades.

Bar Path

When lowering the bar, it should come down to the middle of your chest—not your neck or stomach. The bar path should follow a slight arc, touching your chest before pressing it back up in a straight line.

Brace Your Core

Engaging your core is just as important as strengthening your upper body. A strong core helps stabilize your torso and keep you steady on the bench. Take a deep breath, tighten your abs, and hold it while pushing the bar up.

By focusing on these elements, you can be confident that your bench press is both safe and effective.

2. How Often Should You Do the Bench Press? (Frequency)

A frequently asked question among lifters is, “How often should I bench press?” The answer depends on your training goals and experience level.

For Beginners:

If you’re new to lifting, start by bench pressing 1-2 times a week. This will help you build a strong foundation of strength and learn proper technique without overloading your muscles. As a beginner, focus on mastering your form and gradually increasing the weight.

For Intermediate Lifters:

If you’ve been lifting for a while and have a solid understanding of the technique, you can increase your bench press frequency to 2-3 times a week. This will help you build strength and muscle faster. Make sure to give your muscles ample recovery time between workouts to ensure proper growth.

For Advanced Lifters:

Experienced lifters may bench press 3-4 times a week, using different rep ranges and variations in each session. However, it’s crucial to listen to your body and avoid overtraining. Advanced lifters often use periodisation, which involves cycling through phases of training such as strength, hypertrophy, and endurance.

Rest and Recovery:

To increase your bench press frequency, proper recovery is essential. Make sure you get adequate rest between workouts, especially when lifting heavy. Proper nutrition, stretching, and sleep all play important roles in muscle recovery.

3. Changing Up Your Bench Press Routine

To keep making progress with the bench press, you must incorporate variety into your training. Repeating the same exercise in the same way can lead to plateaus. Here are some variations to make your workouts more challenging and exciting:

Incline Bench Press

The incline bench press targets the upper chest and shoulders more than the flat bench press. Set the bench at a 30-45 degree angle to focus on the upper pectoral muscles. This variation is great for developing a balanced chest.

Decline Bench Press

The decline bench press targets the lower chest and reduces stress on the shoulders. It’s a great alternative for lifters who want to work on different areas of the chest without straining their shoulders.

Dumbbell Bench Press

Using dumbbells instead of a barbell helps you develop muscle symmetry and prevent imbalances. Dumbbells also require more stabilisation from the shoulders, making the exercise more challenging. Start with lighter weights and increase gradually as you adapt.

Paused Bench Press

In this variation, you lower the bar to your chest and pause for a moment before pressing it back up. The pause eliminates the natural bounce of the bar and helps you build strength and power, particularly off the chest.

Close-Grip Bench Press

The close-grip bench press places more emphasis on the triceps, which can help improve pressing strength. Move your hands closer together on the bar, usually around shoulder-width apart, and keep your elbows close to your torso as you press.

Speed Bench Press

For speed work, use lighter weights and perform the movement as quickly as possible. This is an effective way to develop explosive power and improve overall bench press performance.

Floor Press

The floor press is a great option if you experience shoulder pain. It involves pressing from the floor instead of the bench, which reduces the range of motion and puts less stress on the shoulders.

4. Progressive Overload: The Key to Getting Better

If you want to continue improving your bench press, progressive overload is essential. This involves gradually increasing the weight, reps, or sets over time to challenge your muscles and force them to adapt. Here are several ways to apply progressive overload:

Add Weight:

Gradually add small amounts of weight to the barbell each week. Even a 2.5kg increase can make a significant difference over time.

Increase Reps or Sets:

If you can’t increase the weight, try adding more reps or sets. For strength, aim for 3-4 sets of 6-8 reps. For hypertrophy (muscle growth), go for 4-5 sets of 10-12 reps.

Change Tempo:

To make the exercise harder, slow down the eccentric (lowering) phase of the movement, or speed up the concentric (lifting) phase.

Conclusion

The bench press is an excellent way to develop upper body strength and muscle mass. By focusing on proper form, adjusting the frequency of your training, and incorporating variety into your routine, you can continue making progress. Always listen to your body, stay consistent, and challenge yourself with progressive overload.

At Penguin Fitness, we’re committed to helping you reach your fitness goals. Get in touch with us for personalized training plans or expert advice. Keep lifting, stay strong, and never stop improving!