![]() ![]() Then, in addition to adding in extra bench days, you can also gradually increase your benching volume from where it’s at right now. You can do so by using the following upper/lower or full body splits, for example. ![]() So rather than performing 6 sets of bench press on chest day once a week, split this up into 2 or 3 days per week. Well, first of all, you can start benching more often by splitting up your weekly bench sets into multiple sessions. So, how can you best do this? Split Your Weekly Bench Sets Into Multiple Sessions How To Increase Your Bench Press By Benching More Increasing the number of days you bench per week as well as.Thereby supporting the idea that a graded dose-response relationship exists between weekly bench volume and strength gains.Īnd all in all, suggests that the best way to speed up the strength gains you'll experience is to: And when increased even further to 10 or more weekly sets of bench, strength gains were now about 20% faster. When going from less than 5 sets of bench per week up to roughly 5-9 sets of bench per week, strength gains became about 16% faster even in well-trained lifters. And would therefore likely provide an additive effect on top of the benefits of just benching more frequently.Īnd in fact, a 2017 meta-analysis from the Journal of Sports Medicine shows strong support of this. Which is beneficial since research indicates that more weekly bench press volume is also associated with faster strength gains. Since you have more days to allocate this volume to. However, although the previous studies matched volume, another benefit of benching more often is that it does allow you to fit in more benching volume per session as well. Benching More Often Allows For More Volume Work This significant increase in your bench press is likely due to the superior skill acquisition and motor learning that you experience by benching more frequently. As opposed to doing all your benching sets on one day. Meaning that if you want to increase your bench press, you should split your bench press sets up into multiple benching days. This is even when bench press volume is matched! When going from 1 to 4 bench sessions per week, each additional day of benching increased the rate of strength gains by an average of 28%. What he found is that there appears to be a very strong, almost linear relationship between weekly strength gains in the bench press and the number of times you bench per week. He looked at the effect of frequency on bench press strength gains across 11 different studies. Illustrating this is an in-depth analysis by Greg Nuckols. (Almost) Linear Relationship Between Bench Press Frequency And Strength And as with any skill, generally, the more you practice it the faster it’ll improve. The first and most crucial tip to increasing your bench press is simply to bench more frequently. Take The Starting Point Quiz Here! 1) Bench More to Bench More For more information:Ĭlick the button below to take my analysis quiz to discover the best program for you: And best of all? It's all rooted in science. Every BWS program is designed to be an all-in-one, science-based process that’ll get you to your dream physique FAST. ![]() And more importantly, how to properly use them to increase your bench press strength as quickly as possible.īefore that: if you're looking for a training program that'll help you set up every single one of your workouts for optimal strength (AND muscle growth) on all your lifts, I've got just the thing for you. In this article, I’ll share with you what those methods are. But the truth is that only a handful of these methods have actually been proven to work. You’ve probably heard time and time again of different ways that you can increase your bench press. Which is detrimental given the strong positive relationship we see between bench press strength and size. And struggle with the most in terms of strength improvements. And should, therefore, definitely be a staple in your routine.īut, at the same time, it’s also the one lift that people tend to quickly plateau on. It’s of one the best upper body exercises for strength and size. And it’s often the first and only lift that people want to know your numbers on. Like it or not, the bench press is probably the most popularized lift in the gym. If you want to learn how to increase bench press AND in the fastest way possible, you’ve come to the right place. ![]()
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