How to Increase Your Bench Press by 100 lbs [8 Power Tips] – Science-Backed Lifting

Increase Your Bench Press by 100 lbs - TIPS AND TRICKS

Hey there, fellow gym warriors!

Ever felt like your bench press game is stuck in a rut? You’re not alone. The bench press is the king of the gym, and it’s about time we give it the royal treatment it deserves.

In this article, we’ll journey into the world of bench pressing, explore the challenges, and unleash 8 power tips that’ll make you feel like a superhero at the gym.

Bench Press in Strength Training

The bench isn’t just about looking cool in front of the mirror (although, let’s be honest, it does help). It’s a core exercise that targets your chest, shoulders, and triceps, building strength and power.

Fun fact: The world record is a whopping 1,102 pounds! Now, that’s what I call a “heavy” conversation starter.

Hitting a Plateau

Hitting a Plateau - bench press tips

We’ve all been there: pushing hard, making gains, and then BAM! We hit a plateau, and it feels like lifting that barbell is like trying to lift Thor’s hammer.

It’s a common challenge, but fear not, my friend. We’ll break down the science and strategies to help you smash through that plateau like it’s a paper wall.

Pro tip: Don’t skip leg day while working on your bench press. Your driving force will come from your legs!


You wouldn’t build a castle on shaky ground, would you? Proper form is the foundation of a strong bench press.

Aspect Description Why It Matters
Grip Width Hold the barbell slightly wider than shoulder-width Maximizes chest engagement
Elbow Alignment Keep elbows at a 45-degree angle to your body Reduces shoulder strain
Foot Placement Plant feet firmly on the ground Provides stability and power

Remember, a bad form is like a bad joke at the gym – nobody appreciates it!

1. Importance of Warm-Up

Warming up isn’t just for leftovers in the microwave. A good warm-up prepares your muscles for the heavy lifting ahead. Think of it as a pre-game pep talk for your body.

General Warm-Up (15 minutes): Start with a low-intensity warm-up on a stationary bike or rower for 15 minutes to increase your core body temperature. Even 5 minutes can have a positive impact if you’re short on time.

Mobility Drills (1-3 exercises): Choose 1-3 mobility exercises like lats drill, pec major drill, pec minor drill, or thoracic spine drill using a foam roller or lacrosse ball. Perform 5-10 strokes for 60-90 seconds.

Dynamic Stretching (2-3 minutes): Perform dynamic stretches that move your muscles in and out of a range of motion 15-30 times. Include exercises like arm circles, shoulder rolls, inward circles, outward circles, etc.

Activation Exercises (1-2 sets of 10-15 reps): Select 1-2 exercises like band pull apart, prone trap 3 raise, scapular push-up, wall slides, or DB serratus pullover. Move through the range of motion slowly to prime the stabilizers.

Warm-Up Sets:

  • With just the bar, perform 1 set of 8-10 reps.
  • 5 reps @ 45%
  • 3 reps @ 75%
  • 1 rep @ 90%

2. Strengthen your Core

Strengthen your Core

Your core isn’t just for rocking those beach selfies. It’s the powerhouse that supports your bench press. A strong core is like a good spotter – always there when you need it.

3. Implement a Cycle

Hit a plateau? Time to take a U-turn. Sometimes, dropping the weight and working back up is like hitting the refresh button. It’s not going backward; it’s taking a running start!

Benefits of Cycling in Breaking Through Plateaus

Cycling isn’t just for Tour de France. In bench pressing, cycling means varying your training to break through plateaus. It’s like changing the channel when your favorite show gets boring – keeps things fresh and exciting.

4. Change the Rep Ranges

Change the Rep Ranges

Want to lift heavier? Time to play hard to get with those reps. Lifting heavier with fewer reps is like dating – sometimes, less is more.

Rep Range Weight Purpose
1-5 Heavy Strength building
6-12 Moderate Hypertrophy (muscle growth)
13+ Light Endurance

Changing rep ranges sets the mood for different goals. Whether you’re aiming for strength, growth, or endurance, there’s a rep range for that.

Guidelines for Safe Practice

Safety first, gains second. Always follow guidelines for safe practice, like proper warm-up, cool down, and using a spotter when lifting heavy. Remember, a safe lifter is a smart lifter.

5. Work More on Ancillary Lifts

Think of the bench press as a rock band, and the supporting muscles as the backup singers. They might not be the lead, but boy, do they make the show! Working on ancillary lifts helps you hit those high notes in your bench press performance.

Exercises to Strengthen Ancillary Muscles

Exercise Target Muscle Bench Press Benefit
Cable Flyes (Low – High, and High – Low) Chest (all three levels) Enhances chest strength
Tricep Dips Triceps and Lower Chest Boosts lockout power
Face Pulls Rear Delts Improves shoulder stability
Overhead Press Delts and Upper Chest Improves pressing Power

Pro tip: Treat these exercises like side quests in a video game. They might not be the main mission, but they sure add to the fun and gains!

Strengthening ancillary muscles is like tuning a car; it makes the main engine (your bench press) run smoother and faster. It’s all about synergy, baby!

6. Nutrition and Recovery

Nutrition and Recovery

You wouldn’t fuel a sports car with low-grade gas, would you? Proper nutrition is the premium fuel for your bench press engine. Protein, carbs, fats – it’s not just food; it’s lifting magic.

Rest Days

Rest days aren’t for the weak; they’re for the wise. Sleep and rest days are when your muscles throw a repair party. Fun fact: The average person grows about 8mm during a night’s sleep due to spinal decompression. Imagine what it does to your muscles!


The cheat codes for the gym. Creatine, protein powder, BCAAs – they can give you that extra edge. But remember, they’re not a substitute for real food or hard work. Use wisely, young gym Jedi.

7. Equipment and Environment

Choosing the right bench and barbell is like choosing the right sword and shield for a battle. Here’s a quick guide:

Equipment What to Look For Why It Matters
Bench Stability, padding Comfort and safety
Barbell Grip, weight Control and performance

Safety Equipment and Measures

Safety in the gym is no joke (even though we love gym humor here). Proper safety measures like using collars, having a spotter, and following guidelines are the gym’s golden rules. Remember, a safe gym is a happy gym.

8. The Science of Benching


Ever wondered why bench pressing feels like a physics lesson? That’s because it is! Biomechanics involves levers, angles, and forces.

Aspect Science Behind It Gym Translation
Leverage Using the optimal angles to lift the weight Finding the sweet spot
Force Direction Applying force in the right direction Pushing like a superhero
Muscle Engagement Engaging the right muscles at the right time Teamwork makes the dream work

Fun fact: The bench press is not just about brute strength; it’s about smart strength. It’s like chess with weights!

Role of Different Muscles

Chest, shoulders, triceps – oh my! The bench press is a full upper-body party, and everyone’s invited. Understanding the role of different muscles helps you lift more efficiently.

Pro tip: Think of your muscles as a well-coordinated dance crew, each playing its part in a flawless performance.

Role of Different Muscles

Leveraging Scientific Principles for Improvement

Want to lift like a pro? Time to think like a scientist.

Applying principles like progressive overload and specificity can turn your bench press from “meh” to “wow.” Remember, in the gym, knowledge is muscle power!


How often should I bench press?

2-3 times a week, depending on your program. Balance is key!

Can I bench press every day?

Even superheroes need rest days. Recovery is crucial for growth.

What if I don’t have a spotter?

Use safety racks or lighter weights. No spotter? No problem!

Fun fact: The bench press was invented by a man named George Hackenschmidt in the early 1890s. Talk about a historical lift!

Final Words

The bench press is more than an exercise; it’s a journey, a challenge, and a triumph. It’s the symphony of strength, the dance of determination, and the art of athleticism. With these tips, you’re not just lifting weights; you’re lifting yourself to new heights.

So what are you waiting for? Grab that barbell and start pressing like the bench press boss you were born to be. And if you ever feel stuck, just come back to these tips. They’ll be here, cheering you on like a personal gym coach. 🏋️‍♂️💪🎵