How to Boost Up Your Bench in a Week

The bench press is an efficient way of testing your upper-body strength, particularly your chest, triceps and shoulders. If you have a powerlifting contest coming up or even just a competition among friends, you won't be able to gain any huge degree of strength in just a week. What you can do though is work on your technique, to get you more comfortable with the bench press and increase your poundage.

Instructions

    • 1

      Lie on the bench and grab the bar with a shoulder-width grip, then decide where you want your feet. You can either tuck your feet right back underneath the bench, have them directly below your knees or put them out in front. Whatever placement you choose, be sure to dig your feet down hard into the floor.

    • 2

      Squeeze your glutes, pull your upper back into the bench and push your chest up. This creates full-body tensions which will enable you to lift more weight, notes strength coach Jim Smith.

    • 3

      Get a good grip on the bar, then have a partner help you lift it out of the rack, while maintaining your tight position.

    • 4

      Lower the bar down from straight above your chest until it touches just above your nipples. This position is important -- too low and you're in a weaker position, too high and you risk injuring your shoulders. Pause for a second to ensure you're not bouncing the weight off your chest.

    • 5

      Push your feet into the floor even harder than you were doing and squeeze your lat muscles, advises elite powerlifter and strength coach Brandon Lilly. Your triceps may feel like they want to flare out about halfway up, but to keep maximum strength, it's vital they stay tucked in. Keep pushing up hard until your arms are straight.

    • 6

      Have your partner help you re-rack the barbell. If you're benching in a competition, you'll need to wait for the call of "rack" before finishing the lift, otherwise your attempt will be disqualified.

    The Weekly Schedule

    • 7

      Work up to a heavy single repetition exactly a week out from your testing day. This should give you an idea of what your current maximum is.

    • 8

      Perform five sets of three repetitions using 80 percent of this weight five days out from the test. This is heavy enough to initiate strength adaptations, but not so heavy that you risk injury or fatigue.

    • 9

      Take the next day off, then perform eight sets of three reps at 70 percent three days away from testing. Again, you don't want to exhaust your muscles and nervous system, but need to practice your technique. This is the reason for lots of sets with a moderate weight, but a low number of reps per set.

    • 10

      Drop down to 50 percent of your maximum and perform eight sets of five two days out. This is your last practice. The weights are light, but it's the perfect opportunity for you to make any last minor adjustments to your technique.

    • 11

      Rest the day before you re-test, then hit the gym the next day, ready to dominate the bench press. Remember all your technique cues, then warm up with sets of five at 40 and 60 percent of your maximum and sets of three at 70 and 80 percent. Perform one rep at 90 percent, then shoot for a new personal best.