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How to Increase Bench Press in 30 Days

How To Increase Bench Press in 30 Days

Are you ready to skyrocket your bench press numbers and leave your gym buddies in awe? The barbell bench press, a classic exercise, will be a key focus in this guide. Increasing your bench press in 30 days is not only possible but also achievable with the right plan, dedication, and a little bit of insider knowledge. This guide will walk you through the exact steps you need to take to transform your bench press game. Whether you’re a beginner or a seasoned lifter, these tips will help you bench more efficiently and effectively. Let’s dive into the ultimate blueprint on how to increase bench press in just a month!

Table of Contents


The Bench Press and Its Significance

The bench press is more than just a chest exercise. It’s a cornerstone of strength training and a measure of upper body power that’s revered in gyms worldwide. But why is the bench press so important, and why should you aim to improve it?

The Bench Press: A Comprehensive Workout

The bench press is a compound movement that engages multiple muscle groups. Here’s a breakdown of its benefits:

  • Chest Development: The bench press primarily targets the pectoral muscles, helping to build a broad, muscular chest.

  • Shoulder Strength: It works the deltoids, which are crucial for shoulder stability and strength.

  • Tricep Engagement: Your triceps play a significant role in the lockout phase of the lift.

  • Core Activation: A strong core is necessary to maintain stability and control throughout the movement.

Studies, such as those conducted by Greg Nuckols, demonstrate that splitting bench press sets across multiple days can lead to significant bench press strength gains. This is attributed to improved skill acquisition and motor learning, showing a strong, almost linear relationship between the frequency of bench press sessions per week and the rate of strength gains.

Beyond the Muscles: Functional Strength

A powerful bench press translates to improved performance in other lifts and physical activities. Whether you’re pushing a heavy object, engaging in contact sports, or simply aiming for a more functional and capable body, a stronger bench press can help you achieve these goals. Addressing bench press struggles by incorporating other exercises and strengthening supporting muscle groups can significantly improve overall performance.


Setting the Stage: Why the Bench Press Matters

The bench press is more than just a chest exercise. It’s a compound movement that engages your shoulders, triceps, and even your core. A strong bench press translates to better overall upper body strength and improved bench press strength, leading to enhanced athletic performance and a more impressive physique. The bench press exercise plays a crucial role in improving performance and technique by training different muscle groups and progressively challenging the body. Plus, it’s one of the most iconic lifts in the gym. Who doesn’t want to boast about their bench press numbers?


Assess Your Current Bench Press

Before we start, it’s crucial to know your starting point. This involves determining your bench press max, which is the maximum amount of weight you can lift for one repetition (1RM) with proper form. Use a spotter for safety and ensure you’re warmed up to prevent injuries. Once you have your 1RM bench press, you can tailor your training program to progressively increase your strength.


mdrive man bench press

Week 1: Laying the Foundation

Technique and Proper Bench Press Form

Perfecting your bench press technique is the cornerstone of lifting heavier weights. Here’s how to nail it:

  • Grip: Your grip width should be slightly wider than shoulder-width apart. This optimizes the involvement of your chest muscles.
  • Arch Your Back: Maintain a slight arch in your lower back to stabilize your shoulders and engage your chest more effectively.
  • Foot Position: Keep your feet flat on the ground and drive through your heels. This creates a strong base and helps you lift more weight.
  • Bar Path: Lower the bar to your mid-chest, ensuring your elbows are at a 45-degree angle. Press the bar back up in a straight line.
  • Shoulder Blades: Pull your shoulder blades down and back to maintain proper form and protect your shoulders.
  • Starting Position: Ensure the bar is positioned correctly at the beginning of the movement to maintain control and proper form.

Warm-Up and Mobility

A good warm-up primes your muscles and joints for the heavy lifting ahead. Incorporate dynamic stretches and mobility exercises focusing on your shoulders, chest, and triceps. Examples include arm circles, band pull-aparts, and light dumbbell presses.


Week 2: Building Bench Press Strength and Power

Progressive Overload

To achieve significant bench press strength gains, you need to progressively overload your muscles through a structured bench press workout. This means gradually increasing the weight, reps, or sets. Here’s a sample workout plan for Week 2:

  • Day 1: 4 sets of 6 reps at 70% of your 1RM bench press
  • Day 2: 3 sets of 8 reps at 65% of your 1RM bench press
  • Day 3: 5 sets of 5 reps at 75% of your 1RM bench press

Accessory Work

Strengthening supporting muscle groups is crucial for a bigger bench press. Incorporate these accessory exercises:

  • Incline Dumbbell Press: Targets the upper chest and shoulders.
  • Tricep Dips: Focuses on triceps, essential for the lockout phase of the bench press.
  • Face Pulls: Strengthens the rear delts and upper back, aiding in shoulder stability.

Incorporating these exercises can help overcome bench press struggles by strengthening supporting muscle groups.


Week 3: Dialing Up Intensity

Bench Press Variations

Changing up your routine with different bench press variations can prevent plateaus and target your muscles differently. Try incorporating:

  • Close-Grip Bench Press: Emphasizes tricep strength.
  • Paused Bench Press: Enhances power and explosiveness by pausing at the bottom of the lift.
  • Spoto Press: Focuses on the mid-range of the bench press, improving overall strength.
  • Dumbbell Flat Bench Press: Engages arm, chest, and shoulder muscles for stability.

Nutrition and Recovery

Your muscles need fuel to grow and recover. Ensure your diet is rich in protein, complex carbohydrates, and healthy fats. Supplements like whey protein, creatine, RipFactor and BCAAs can also support muscle growth and recovery. Adequate sleep (7-9 hours) and rest days are equally important to allow your muscles to repair and grow stronger.


Week 4: Peaking and Testing

Peaking Phase

In the final week, it’s time to taper your volume and intensity to prepare for your 1RM test. Engaging the triceps and glutes during bench pressing is crucial for optimal performance, as the triceps help with locking out at the elbows and the glutes contribute to energy transfer and provide a rigid posture. Here’s a peaking workout plan:

  • Day 1: 3 sets of 3 reps at 80% of your 1RM bench press
  • Day 2: 2 sets of 2 reps at 85% of your 1RM bench press
  • Day 3: 1 set of 1 rep at 90% of your 1RM bench press

Mental Preparation

A significant part of lifting heavier weights is mental. Visualize yourself successfully lifting the weight. Use positive affirmations and maintain focus during your lifts. A strong mind leads to a strong body.

Testing Your 1RM

After a deload day, it’s time to test your new 1RM. Ensure you’re well-rested and have a spotter. Warm-up thoroughly and gradually increase the weight until you reach your new max. Celebrate your progress and take note of your new numbers!


The Importance of Consistent Supplement Use

Supplements can play a pivotal role in enhancing your bench press performance, provided they are used consistently and correctly. The chest muscle, including its sternal and clavicular heads, is crucial for muscle growth and recovery. Here’s a look at some supplements that can aid your progress:

Protein Supplements

Protein is the building block of muscle. Using a high-quality protein supplement, such as whey protein, can help ensure you’re getting enough protein to support muscle repair and growth. If you want the best, we recommend taking the first Performance Protein ever, uniquely formulated to provide high-quality protein, multivitamins, energy, collagen, and nitric oxide support. Aim to consume protein within 30 minutes after your workout for optimal recovery.


Creatine is one of the most researched supplements and is known for its ability to improve strength and power output. Taking 3-5 grams of creatine daily can help you lift heavier and increase your bench press more rapidly.


RipFactor is a powerful muscle-building supplement that has been shown to increase strength, endurance, and muscle size. It works by enhancing muscle protein synthesis and reducing muscle fatigue. For best results, follow the recommended dosage consistently, typically taking it with your meals. For this purpose, we've created Accelerate, a RipFactor-based pre-workout to help accelerate your gains in as little as 14-days. Available in Stim (100mg of caffeine) and Non-Stim (no caffeine) convenient stick packs.


Branched-Chain Amino Acids (BCAAs) help reduce muscle soreness and speed up recovery. They are particularly beneficial if you’re training intensely. Sip on BCAAs during your workout to keep your muscles fueled and ready to perform.

Consistency is Key

The key to benefiting from these supplements is consistency. Ensure you take them regularly as part of your daily routine. This consistency will support your training efforts and help you achieve your goal of increasing your bench press in 30 days.


Common Mistakes to Avoid

Increasing your bench press requires smart training and avoiding common pitfalls. Here are some mistakes to steer clear of:

  • Skipping Warm-Ups: Never skip your warm-up. Cold muscles are prone to injury.
  • Neglecting Form: Always prioritize proper form over lifting heavier weights.
  • Overtraining: Your muscles need rest to grow. Overtraining can lead to injuries and setbacks.
  • Ignoring Accessory Work: Supporting muscles are crucial for a bigger bench press. Don’t skip accessory exercises.
  • Not Stabilizing the Shoulder Joint: Ensure your shoulder joint is stabilized to prevent injuries. The anterior deltoids, triceps, and chest muscles play a key role in supporting and moving the shoulder joint during the bench press.


Final Tips for Success

  • Consistency: Stick to your training plan and stay consistent. Consistently performing the bench press exercise is crucial as part of your overall strategy. Progress takes time and effort.
  • Stay Hydrated: Dehydration can affect your performance. Drink plenty of water throughout the day.
  • Listen to Your Body: If you feel pain or excessive fatigue, take a rest day. Pushing through injuries can lead to long-term setbacks.
  • Track Your Progress: Keep a workout journal to track your weights, sets, and reps. This helps you see your progress and stay motivated.

Increasing your bench press in 30 days is a challenging but rewarding goal. With the right approach, dedication, and mindset, you can achieve impressive gains and boost your overall strength. Follow this guide, stay committed, and watch your bench press numbers soar. Happy lifting!

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