When it comes to muscle gain, there’s one move that remains a favorite in almost every gym: the bench press. But increasing your bench press — especially during dedicated muscle-building phases — requires more than just lifting heavier. It calls for a strategic approach to strength training, recovery, and execution.
Whether you’re chasing your first 225 or trying to smash through a plateau, here’s a guide packed with tips, techniques, and instructions to help you level up your bench press during muscle gain weeks.
- Use Progressive Overload – Every Single Week
What to do:
Gradually increase the load or volume of your bench press each week to push your muscles to adapt.
Instructions:
Start with a weight you can lift for 8–10 reps with good form.
Each week, increase the weight by 2.5–5 lbs, or add 1–2 more reps.
Keep your weekly increases small and steady to avoid injury and maximize growth.
Example Plan:
Week 1: 185 lbs × 8 reps
Week 2: 190 lbs × 8 reps
Week 3: 190 lbs × 10 reps
- Perfect Your Bench Press Form
Even small adjustments in form can lead to big strength gains and reduce the risk of injury.
Instructions:
Lie flat on the bench, eyes directly under the bar.
Firmly anchor your feet to the floor, positioning them slightly behind your hips to create full-body tension
Retract your shoulder blades and keep a slight arch in your lower back.
Grip the bar just wider than shoulder-width.
Bring the bar down in a controlled motion to the center of your chest, hold for a moment, then drive it upward with power.
Bonus Tip: Record yourself occasionally to check your form — small flaws can go unnoticed.
- Increase Weekly Training Volume
In muscle gain phases, higher training volume helps grow the muscle groups involved in pressing.
Instructions:
Incorporate bench press into your routine 2 to 3 times a week, using different variations to target muscle groups from multiple angles.
Day 1 (Strength Focus): 4 sets × 4–6 reps (heavy weight)
Day 2 (Volume Focus): 4–5 sets × 8–12 reps (moderate weight)
Day 3 (Variation): 3 sets × 10–12 reps of incline bench, dumbbells, or paused bench
Rest Between Sets:
Heavy sets: 2–3 minutes
Volume sets: 60–90 seconds
- Add Key Accessory Exercises
Accessory lifts build strength in the muscles that support the bench press.
Instructions:
Add 2–3 accessory movements after your main bench work:
Triceps: Skull crushers, triceps dips, rope pushdowns (3 sets × 10–15 reps)
Shoulders: Overhead press, lateral raises (3–4 sets × 8–12 reps)
Back: Barbell rows, face pulls, pull-ups (3–4 sets × 10–12 reps)
Pro tip: Building a stronger upper back enhances your stability and control during the bench press.
- Eat to Support Muscle Gain
Nutrition is half the battle.
Instructions:
Aim to consume roughly one gram of protein for every pound you weigh — for example, someone who weighs 180 pounds should target about 180 grams of protein daily
Carbs: Fuel your workouts — rice, oats, potatoes, fruit
Fats: Keep healthy fats in your diet (nuts, olive oil, eggs)
Hydration goal: Drink a minimum of 3 liters of water daily to support muscle function and recovery.
Pro Tip: Have a protein + carb meal within 60 minutes after training.
- Prioritize Sleep and Recovery
Muscles grow when you rest — not when you’re lifting.
Instructions:
Sleep 7–9 hours per night
Be sure to schedule at least one complete day off from training each week to allow your body to recover and rebuild.
Consider light stretching or foam rolling on off days to stay mobile
Avoid: Training through joint pain or chronic soreness. It stalls your progress.
- Track Progress and Stay Consistent
Instructions:
Use a workout log or app to track weight, reps, and rest times
Make notes on how each session felt
Adjust based on fatigue, not ego — more is not always better
Weekly Check-In Example:
“Bench: 205 × 5 felt strong. Try 210 next week. Triceps feeling tight — stretch post-lift.”
Summary
Improving your bench press during muscle gain weeks comes down to strategy. With consistent strength training, proper nutrition, and a smart training layout, you’ll build more than just numbers — you’ll build real, functional upper-body strength. Follow your routine consistently, stay patient with your progress, and keep your eyes on long-term results
Fitness Guide 