The Fastest Way To Blow Up Your Bench Press (4 Science-Based Steps) + Sample Program

4 simple strategies to blow up your bench press as fast as possible!
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When it comes to the bench press, there are 4 things you can start doing right away that will have an immediate impact on your max strength.
Step 1: Fix your bar path (the path the bar takes when viewed from the side).
To maximize strength on the bench press you should be pressing the bar BACK toward your face and then UP, not just straight up. This back and up technique will also strengthen the pecs more, since it emphasizes horizontal shoulder adduction over shoulder flexion at the toughest points in the press.
Data from Dr. Thomas McLaughlin found that while most benchers did correctly bring the bar down and slightly forward in a smooth arc on the descent, only elite level benchers drove the bar back and then up, whereas novice lifters tended to press the bar straight up first, and then slightly back.
Putting this into practice, I’d recommend filming your sets from the side to get a close look at your bar path… you can use an app like Iron Path or Dartfish to track this easily. If you’re pressing the bar straight up, make a conscious effort to press the bar back first, and then up. This might feel a bit awkward at first. You want to get to a point where it feels natural. I cue this by thinking about pushing the floor away from me while I simultaneously drive the bar back and up off my chest.
Step #2: Grip the Bar Wider
Wherever you’re currently gripping the bar, try gradually easing your grip out by about 1 finger’s width every workout over the next few weeks. Most of the world’s top benchers press with a max legal grip width, with the index fingers all the way out to the grip rings, although this may not be comfortable for everyone.
Tip #3: Bench Press More Often
The next step is to simply bench press more frequently. I think that benching 3 times per week will be the sweet spot for most people. For example, running with a set up like this, we would focus on hypertrophy on Day 1 with sets of 8 reps, power on day two with lighter speed work, and then strength work on day 3, with heavy sets of 5.
Monday: Bench 1 x 2 (RPE9), 2 x 8 (RPE7)
Wednesday: Bench 4 x 3 (RPE6) (press the bar explosively off the chest)
Friday: Pause bench 3 x 5 (2-second pause) (RPE8)
Step 4: Add Heavy Top Sets Before Volume Work
Top sets are a great way to get comfortable with lifting heavy weight on a regular basis which will improve confidence in your ability to lift heavier without frying your recovery. I’d recommending adding one heavy top set somewhere around 90 percent of your 1 rep max for 2 to 3 reps before backing off and doing your main work for that day. You only need to do this once a week, ideally before your lightest lifting day.
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Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.