The bench press is a cornerstone exercise for building upper body strength and muscle mass. When performed correctly, it targets the chest, shoulders, and triceps while engaging other stabilising muscles.
To optimise your results, follow these ten scientifically-backed tips to ensure you’re maximising your muscle gains every time you hit the bench.
1. Perfect Your Form
Proper form is crucial not only for safety but also for maximising muscle activation. Ensure your feet are firmly planted on the ground, your back is slightly arched, and your shoulder blades are retracted. This setup stabilises your body and allows for optimal chest engagement.
Research has shown that improper form increases the risk of injury and decreases muscle activation in the target areas (Green et al., 2014).
2. Control the Eccentric Phase
Lowering the bar slowly during the eccentric phase (the downward movement) increases time under tension, which is a key factor for muscle hypertrophy. Studies suggest that controlled eccentric movements lead to greater muscle fibre recruitment compared to faster tempos (Schoenfeld et al., 2015).
3. Incorporate Progressive Overload
To build muscle, you must continually challenge your muscles by increasing the load over time. This can be done by adding weight, increasing reps, or enhancing the range of motion. Progressive overload has been well-documented as a fundamental principle for muscle hypertrophy (Fry, 2004).
4. Focus on the Mind-Muscle Connection
The mind-muscle connection involves consciously focusing on contracting the target muscle during the lift. Research indicates that this technique enhances muscle activation in the pectorals during the bench press (Snyder & Fry, 2012). To develop this connection, slow down your reps and visualise your chest doing the work.
5. Use a Full Range of Motion
A full range of motion ensures maximum muscle fibre recruitment and promotes balanced development. Partial reps may limit your muscle-building potential, as they reduce the workload on the muscles. A study by Bloomquist et al. (2013) found that exercises performed through a full range of motion led to greater muscle growth compared to partial-range movements.
6. Implement Periodisation in Your Training
Periodisation involves varying your training variables, such as volume and intensity, over a set period to avoid plateaus and promote continuous growth. Linear and undulating periodisation models have been shown to be effective in enhancing muscle hypertrophy and strength (Kraemer et al., 2002).
7. Master Your Breathing Technique
Proper breathing enhances stability and strength during the bench press. Inhale deeply before lowering the bar and exhale forcefully as you push it up. This technique, often referred to as the Valsalva manoeuvre, has been shown to increase intra-abdominal pressure, providing greater core stability and power output (Hackett et al., 2013).
8. Incorporate Variations
Adding bench press variations such as incline, decline, and close-grip presses targets different parts of the chest and supporting muscles. A study by Saeterbakken et al. (2017) demonstrated that variation in bench angles activates muscle groups in unique ways, providing a more comprehensive workout.
9. Prioritise Recovery
Recovery is a critical component of muscle growth. Ensure you’re getting adequate sleep, nutrition, and rest days to allow your muscles to repair and grow. Sleep is particularly important, as research has shown that insufficient rest can impair protein synthesis and muscle recovery (Dattilo et al., 2011).
10. Utilise Spotters for Maximum Effort
A spotter ensures safety and allows you to push closer to muscular failure, which is a key driver of hypertrophy. Training to failure under supervision has been shown to enhance muscle growth compared to submaximal effort (Martorelli et al., 2017). Additionally, a spotter can help you with forced reps, further increasing time under tension and muscle activation.
Key Takeaways
| Tip | Summary |
|---|---|
| Perfect Your Form | Ensure proper setup to maximise muscle activation and safety. |
| Control the Eccentric Phase | Lower the bar slowly to increase time under tension. |
| Incorporate Progressive Overload | Gradually increase the load to challenge your muscles. |
| Focus on the Mind-Muscle Connection | Concentrate on contracting your chest muscles during lifts. |
| Use a Full Range of Motion | Perform reps through a complete range for optimal development. |
| Implement Periodisation | Vary training intensity and volume to avoid plateaus. |
| Master Your Breathing Technique | Use proper breathing to enhance stability and power. |
| Incorporate Variations | Use incline, decline, and close-grip presses for comprehensive training. |
| Prioritise Recovery | Get adequate sleep and nutrition for muscle repair. |
| Utilise Spotters | Train to failure safely for maximum muscle growth. |
Bibliography
Bloomquist, K. et al. (2013) ‘Effect of range of motion in heavy load squatting on muscle and tendon adaptations,’ European Journal of Applied Physiology, 113(8), pp. 2133–2143.
Dattilo, M. et al. (2011) ‘Sleep and muscle recovery: Endocrinological and molecular basis for a new and promising hypothesis,’ Medical Hypotheses, 77(2), pp. 220–222.
Fry, A.C. (2004) ‘The role of resistance exercise intensity on muscle fibre adaptations,’ Sports Medicine, 34(10), pp. 663–679.
Green, C.M. et al. (2014) ‘Biomechanics of the bench press: Implications for enhancing strength and hypertrophy,’ Strength and Conditioning Journal, 36(3), pp. 10–15.
Hackett, D.A. et al. (2013) ‘Effects of the Valsalva manoeuvre on intra-abdominal pressure and its association with lifting performance,’ International Journal of Sports Medicine, 34(1), pp. 107–115.
Kraemer, W.J. et al. (2002) ‘Progression models in resistance training for healthy adults,’ Medicine & Science in Sports & Exercise, 34(2), pp. 364–380.
Martorelli, A.S. et al. (2017) ‘Effects of training to failure vs non-failure on muscular strength: A systematic review,’ Sports Medicine, 47(5), pp. 831–843.
Saeterbakken, A.H. et al. (2017) ‘Effects of bench press variations on muscle activation,’ Journal of Strength and Conditioning Research, 31(1), pp. 282–288.
Schoenfeld, B.J. et al. (2015) ‘Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men,’ Journal of Strength and Conditioning Research, 29(10), pp. 2909–2918.
Snyder, B. & Fry, A.C. (2012) ‘Effect of the mind-muscle connection on muscular strength and activation,’ Journal of Strength and Conditioning Research, 26(9), pp. 2389–2393.
