Improving your bench press strength involves a combination of proper technique, targeted training, and consistency. Here are some science-backed tips to help you increase your bench press:

Bench More Frequently: Bench press is a skill, and like any skill, practice matters. Research shows that increasing the frequency of bench sessions per week leads to faster strength gains. Consider splitting your bench press sets across multiple days rather than doing them all in one session.

Focus on Progressive Overload: Gradually increase the weight you lift over time. This progressive overload stimulates muscle growth and strength gains. Aim to add a little more weight or perform an extra rep in each session.

Fix Your Bar Path: Maintain a straight bar path during the lift. Lower the bar to your mid-chest, keeping your elbows at a 75-80 degree angle. Push the bar back up in a straight line.

Vary Rep Ranges: Mix up your rep ranges. Use heavier weights for lower reps (e.g., 3-6 reps) to build strength and lighter weights for higher reps (e.g., 8-12 reps) to promote muscle endurance and hypertrophy.

Lift Explosively: Focus on explosive concentric (lifting) movements. This recruits more muscle fibers and enhances power output.

Prioritize the Bench Press: Make the bench press a central part of your training routine.

Consistency is key! Remember, everyone’s progress is different, so be patient and stay consistent.