How to Increase Your Bench Press Power?

The bench press is one of the most effective exercises for building upper body strength and muscle mass. It doesn’t matter if you are a pro lifter who is looking to hit a new personal record or a beginner aiming to improve your overall fitness, increasing your bench press power can help you achieve your goals faster. 

While there are different ways to do so, there are some key principles and strategies everyone out there can follow to maximize their bench press strength. Below in this article, we have put together some proper techniques and supplemental exercises that will help you achieve the results more easily. 

Let’s find out! 

Understanding the True Meaning of Bench Press 

There are some complex yet simple mechanics of the exercise involved when you perform a bench press. For starters, you should know that the bench press primarily targets the chest, shoulders, and triceps.  

As secondary muscles, it also involves the back, core, and stabilizer muscles. This is the reason proper technique is important for maximizing muscle activation and minimizing the risk of injury. 

The first thing you will need to do is focus on maintaining a stable and controlled movement pattern throughout the lift. Understand which muscles are being involved in the exercise and try to engage them as much as you can. 

Mastering Technique 

The right technique is what will help you build strength and power in the bench press. Start by positioning yourself on the bench with your feet flat on the floor, back arched, and shoulders retracted. 

Grip the barbell slightly wider than shoulder-width apart, with your wrists directly over your elbows. When lowering the barbell to your chest, make the movement controlled and keep your elbows tucked and tracking in line with your wrists. 

Now press the barbell back to the starting position by fully extending your arms without locking out your elbows. This right technique will help prevent you from injury. 

Maintaining Progressive Overload 

Progressive overload is the main thing behind strength and muscle gains, and it applies to the bench press as well. To increase your bench press power, gradually increase the weight you lift over time while maintaining proper form and technique. 

Start with a weight that allows you to perform 3-4 sets of 6-8 reps with good form, and gradually increase the weight as you get stronger. You can also adopt different rep ranges and intensity techniques to keep your workouts challenging and stimulate muscle growth. 

To find your ideal bench press weight, you can use the max bench calculator provided by Legion Athletics. This calculator helps you determine the maximum weight you can lift on the bench press for a single repetition, which will ultimately increase your power. 

Including Supplemental Exercises 

In addition to the bench press, including supplemental exercises in your training routine can help target weak points, improve muscle imbalances, and improve overall strength and power. 

Focus on exercises that target the chest, shoulders, and triceps, such as dumbbell presses, incline bench presses, overhead presses, and triceps dips. These exercises will ensure balanced development and prevent overuse injuries.