If you’re just starting out in the gym and looking to increase your bench press, you’re not alone. Bench pressing is a go-to exercise in strength training because it effectively targets multiple upper body muscles and delivers solid results It builds upper body strength, improves posture, and is a great confidence booster. This guide walks beginners through the first few weeks with clear steps, simple instructions, and helpful techniques.
Week-by-Week Plan to Increase Bench Press
Week 1: Learn the Basics
Goal: Focus on proper form, setup, and confidence under the bar.
Instructions:
Kick off your training session with 5–10 minutes of low-intensity cardio—like an easy walk or light pedaling—to warm up your body.
Start practicing with an unloaded barbell or a lighter bar if needed; a standard bar typically weighs around 45 pounds.
Set up correctly on the bench:
Position yourself on the bench
Feet flat on the ground.
Grip the bar slightly wider than shoulder-width.
Keep your shoulder blades pulled back and down.
Lower the bar slowly to the middle of your chest, then press it back up with control.
Perform 3 sets of 8–10 reps. Rest 60–90 seconds between sets.
Tip: Practice with a trainer or ask a gym staff member to spot you and give feedback.
Week 2–3: Build Consistency and Volume
Goal: Increase control and start lifting slightly heavier weights.
Instructions:
Continue warming up before each session.
Add small weights (2.5–5 lbs per side) to the bar as long as your form is perfect.
Perform 3–4 sets of 8 reps at a weight that feels challenging by the last few reps.
Rest 1–2 minutes between sets.
Introduce accessory exercises like:
Push-ups: 3 sets of 10–12
Dumbbell Chest Press: 3 sets of 10
Resistance Band Pull-Aparts: 2 sets of 15 (for shoulder health)
Tip: Track your weights and reps in a notebook or app. This helps you stay consistent and motivated.
Week 4: Start Progressive Overload
Goal: Increase strength by adding small, steady weight increments.
Instructions:
Warm up with 2 sets using light weights.
Increase working weight slightly (5 lbs total per week).
Change your rep scheme to 4 sets of 5–6 reps with longer rest (2–3 minutes).
Keep strict form—no bouncing the bar or lifting your feet.
Add these accessories:
Incline Dumbbell Press: 3 sets of 8
Triceps Pushdowns or Dips: 3 sets of 10
Bent-Over Rows or Lat Pulldowns: 3 sets of 8–10
Tip: If you fail a rep, reduce the weight slightly next time and try again.
General Guidelines for Beginners
How Often Should You Bench Press?
2–3 times per week is ideal for beginners.
Alternate bench press days with rest or lower-body workouts.
Recovery & Nutrition Tips
Get 7–9 hours of sleep every night.
Aim to consume adequate protein—roughly 0.7 to 1 gram per pound of your body weight—to help your muscles recover and grow after training
Stay hydrated and stretch post-workout.
Take rest days seriously—your body gets stronger while resting.
Benefits of Bench Press for Beginners
Increases upper body strength and muscle tone
Improves shoulder and chest stability
Builds confidence in other lifts and workouts
Helps develop a consistent fitness habit
Final Thoughts
Progress on the bench press doesn’t happen overnight—but if you follow the steps above and stay consistent, you’ll see gains within your first few weeks. Remember: good form, gradual progress, and recovery are more important than lifting heavy too soon.
Everyone starts somewhere—your first successful rep is just the beginning of your strength training journey.
Fitness Guide 