Why my bench press won’t improve? Tips for improving bench press

Key bench press signals and sensible exercise programming are required to improve your bench press. It’s good to have a big bench, whether you like to admit it or not.

Many people go to the gym to build a huge bench, a big chest, and big arms, but they never see any results. They have the impression that they are always on a “Plateau.”

If you fall into this category, it’s safe to assume you’re committing these 5 catastrophic mistakes. But don’t be concerned; you’re not alone.

Why my bench press won't improve
Why my bench press won’t improve

In the following article, we will discuss the reasons why bench press won’t improve.

You have no idea what workout programming is.

Being strong entails putting in long hours and moving large objects. LESS IS MORE when it comes to improving your bench. In other words, you should workout at higher intensities first, then increase your volume.

You have no idea what workout programming is.

Full recovery is the most critical aspect of exercise programming that is often disregarded. Time between sets and days between training sessions is referred to as recovery. 30 seconds between high-intensity sets is not enough time for your ATP-CP stores energy system or your Central Nervous System to recover.

The longer it takes to recover, the closer you are to your 1RM. To get the most out of a tough workout, I recommend taking closer to 2 to 4 minutes between sets. This will allow you to keep the bar moving at the same speed throughout your sets and reps.

In terms of rest days, consider the entire volume and intensity of your workouts, as well as your diet, overall physiological stress, whether you’re sick, relationship troubles, or coping with work-related issues. The more stressful the situation, the longer the interval between workouts is required.

Always keep in mind that a strong bench requires a strong back and hip drive. Your benching performance will decrease if you train your back or legs hard the day before, or even the exercise before.

You don’t put a lot of effort into your back training.

You don’t put a lot of effort into your back training.

Building on what has already been stated, a strong back is required to take your bench total to the next level. You won’t be able to handle the load on the way up if you can’t regulate the load on the way down.

According to the stretch shortening cycle, the eccentric phase (dropping the bar) of a lift stores elastic energy, there is a brief break for energy transfer termed amortization (bars at your chest), and then the concentric phase (pushing up) releases the eccentric energy.

This provides a platform for your body to produce force and finish a lift. Your body’s ability to generate and maintain force will be reduced if you don’t have a strong back.

I’ve found that the stronger my back is, the stronger my bench is. I was hammering sets of 160 db rows the week before I hit 400. It was a foreshadowing of what was to come!

You don’t have the correct mindset when you’re on the bench.

The final issue that will limit your bench is your brain, which is located between your ears. Lifting heavy weights needs intense concentration, a lot of motivation, guts, and confidence.

You don’t have the correct mindset when you’re on the bench.

If you’re unsure about entering a lift, don’t even get under the bar.
Malcolm Gladwell discusses first impressions in his book “Blink,” and how they might affect the outcome of a task. Gladwell discusses a man who can predict whether a serve will be in or out 90 percent of the time based on the tennis player’s body language.

What does tennis have to do with a larger bench? If you approach the bar with a sour expression on your face, that same man will be able to tell you are not going to finish your set. Don’t simply get your body perfect next time you’re under the bar; also get your head right. Feel the bar move smoothly from your chest to the top as you crush your set.

Although it may appear gimmicky, there is something to be said for visualizing. Try it out the next time you’re planning a huge try!

Loose Back Syndrome (LBS)

Loose Back Syndrome (LBS)

Another common blunder I observe during setup is a “loose” back. You should retract your scapulae and squeeze them together before lifting the bar out of the rack. Consider attempting to bring your shoulder blades together. This method will provide you with a stable platform from which to press off.

Incorrect Foot Position

Incorrect Foot Position

Although bench press technique is a highly personal thing that varies from person to person, there are certain common criteria for correct technique. A bad setup is the most typical blunder I notice.

Your feet should be firmly planted on the ground during the setup, and they should remain firmly planted throughout the lift! As the weight gets heavier, beginners prefer to lift or shuffle their feet.

Wrong Handling

Wrong Handling

Another variable that varies from lifter to lifter is bench grip. The width or narrowness of your grasp will be determined by your anthropometrics, strengths/weaknesses, and injuries.

The bar should lay low on your palms, not high on your fingers, regardless of grip breadth. Gripping the bar with one hand too high on the wrist will result in a loss of power and possibly a wrist injury.

Why my bench press won’t improve: Review

Why my bench press won’t improve: Review

My hypothesis is that you’re frequently working too close to your 1RM.

This usually happens when we attain a significant milestone. We become enthralled and want to lift the weight as often as possible. I used to do a four-plate deadlift all the time when I first got it.

However, as time went on, I found it increasingly difficult to break through that barrier because I wasn’t lifting enough weight to develop strength and muscle.

Plateauing occurs only when I work too near to my 1RM too frequently, in my experience.

I recommend that you start varying the number of sets and reps you undertake.

F.A.Q why my bench press won’t improve:

Is 50kg bench press good?

What is a typical Bench Press? A female lifter’s average Bench Press weight is 50 kg (1RM). This is a highly remarkable lift that puts you in the Intermediate Strength Level.

How many reps increase bench press?

Lift more weight for fewer reps: Bench strength may be best built with sets of 5 to 8 reps with a heavy resistance.

How much should a 17 year old bench?

A guy 17-year-average old’s bench press is 1.2 times his bodyweight. A female 17-year-average old’s bench press is 0.8 times her body weight. Bench press ranges from 70kg to 128kg for males and 35kg to 63kg for women, depending on weight class.


There’s always room for improvement when it comes to your bench. This post simply covers a few of the most common mistakes I see individuals make when trying to improve their bench.

Each workout, try a different fix. Attempting to complete everything at once can result in confusion and frustration. Take your time with each rep and nail each cue.

And this article will help you answer the following questions about why my bench press won’t improve:

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  • when should i increase my bench press weight
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  • bench press once a week

Field John

If you are an avid believer in health and fitness and want to do something for your team, I can help. As the founder of Field Goals Fitness, I lead a collective of health and fitness professionals dedicated to helping Australians lead a more active and healthier lifestyle. With a warm, friendly, and supportive approach that gets results, I enjoy helping individuals & organisations achieve sustainable success with their health and fitness goals. Certifying as a Personal Trainer in 2009, was a turning point in my life. I had spent 14 years in the corporate world in Business Development roles and decided to take all that I had learnt in sales and marketing and start my own business.

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