The best way to successfully increase your maximum bench press: The secrets of a professional

One of the most common questions asked in the fitness community is, “How much do you bench press?” For some, this is a point of pride, a reflection of their dedication to strength training. For others, it can be a source of insecurity, especially when comparing themselves to others in the gym. Bench pressing, often hailed as a test of upper body strength, is a staple exercise in fitness programs worldwide. Yet, many people overlook how relatively simple it is to improve your maximal lifts, especially when using a well-structured approach to training.

The truth is, increasing your bench press doesn't require endless attempts at lifting your maximum every session or throwing around weights that are far beyond your current abilities. Instead, the key to improving your bench press is consistency, progressive overload, and lifting closer to your maximal lift—but for multiple reps. By training with sub-maximal loads in a structured manner, you can increase your strength in a sustainable and safe way.

In this article, we'll explore how you can improve your bench press by focusing on lifting a percentage of your 1-rep max (1RM) for multiple sets of reps. We’ll break down why this method works, how you can implement it, and the scientific principles behind it.

Understanding the Bench Press

Before diving into strategies for improving your bench press, let’s first understand the mechanics of the lift. The bench press is primarily a compound movement that targets the chest, shoulders, and triceps. It's considered one of the most fundamental strength exercises, alongside squats and deadlifts. The bench press is often used as a marker for upper body strength, which is why people are so eager to ask about each other’s personal bests.

However, because the bench press is performed on a horizontal plane, it often involves stabilizing the body under heavy loads, which requires both technique and strength. For many gym-goers, increasing the bench press requires not only building muscle but also learning how to properly execute the movement. That’s why improving your bench press isn’t just about getting stronger—it’s also about refining your form.

The Importance of Progressive Overload

To improve your bench press—or any lift, for that matter—the concept of progressive overload is crucial. Progressive overload simply means gradually increasing the amount of weight, volume, or intensity in your training. This is the key driver of muscle and strength gains, as your body must adapt to the increasing demands placed on it.

While increasing weight on the bar is one way to apply progressive overload, there are other variables you can manipulate, such as:

• Reps: The number of repetitions you perform in a set

• Sets: The number of times you complete a specific number of reps

• Rest time: The amount of recovery between sets

• Frequency: How often you train the bench press

One of the most effective ways to increase strength is by lifting close to your maximal load but with a focus on volume. This method helps build both muscle and neural adaptations, which are both necessary for improving your bench press.

The 85% Training Method: The Key to Improvement

Let’s get into the specifics. If your current personal best (1RM) for the bench press is 100kg, a common recommendation is to lift around 85% of your 1RM for multiple reps. This weight would be approximately 85kg.

Now, 85% of your max is heavy, but not so heavy that it’s a true 1RM attempt, which would be a maximum lift you can only complete once. By training at this intensity, you’re able to lift heavy enough to stimulate strength adaptations without pushing yourself to the point of failure or risking injury. Here's why this approach is effective:

1. Volume and Muscle Growth

Performing 5 reps at 85% of your 1RM (in this example, 85kg) allows you to accumulate sufficient volume for muscle hypertrophy, which is essential for strength gains. This is because, at 85%, the weight is still challenging enough to recruit the fast-twitch muscle fibers responsible for strength, but it also allows you to complete several reps, stimulating growth.

The hypertrophic benefit of this approach is not only crucial for muscle size but also for strength. Larger muscles generally have more potential for generating force, which can directly contribute to increasing your 1RM.

2. Neurological Adaptations

Strength isn’t just about muscle size. It’s also about your body’s ability to recruit motor units (groups of muscle fibers that contract together), coordinate movements, and activate the right muscles at the right time. Training at around 85% of your 1RM allows your body to adapt neurologically to heavier loads. You learn to recruit more muscle fibers with each rep, making each lift feel more efficient over time.

By consistently lifting close to your maximal effort, you improve your neuromuscular connection, which helps with motor pattern refinement and overall strength. This means that your body becomes better at lifting heavier weights with less effort.

3. Safer Training

Maxing out repeatedly is taxing on the central nervous system (CNS) and increases the risk of injury. By focusing on 85% of your max for multiple sets of 5 reps, you reduce the risk of injury while still creating significant strength adaptations. Additionally, it’s easier to maintain proper form when lifting sub-maximal weights, which contributes to safer and more effective training.

4. Progressive Overload with Consistency

The beauty of this approach is that it allows you to progressively overload without the extreme wear and tear that comes with regularly attempting your 1RM. As you get stronger, you can gradually increase the weight by small increments (e.g., 2.5-5kg) while still staying within the 85% range for sets of 5 reps.

How to Implement the 85% Training Protocol

Now that we understand the benefits of lifting at 85% of your 1RM, let’s break down how to implement this into your training program.

Step 1: Determine Your 1RM

Before you can use the 85% method, you need to know your 1RM. If you’re unsure of your 1RM, you can estimate it based on your performance with sub-maximal weights. For example, if you can bench press 90kg for 3 reps, you can use a 1RM calculator to estimate your maximum.

Alternatively, you can test your 1RM directly in a safe manner, ideally with a spotter, but this should be done infrequently to avoid overtraining.

Step 2: Choose Your Weight and Rep Scheme

Once you have your 1RM, you can calculate 85% of it. For example, if your 1RM is 100kg, 85% would be 85kg.

Aim for 3-5 sets of 5 reps at this weight. Five sets provide enough volume to stimulate both muscle and strength gains, but if you’re just starting out, you can reduce it to 3-4 sets.

Step 3: Rest Periods

Rest between sets is important for performance and recovery. For strength training, aim for 2-4 minutes of rest between sets. This allows your muscles and nervous system to recover sufficiently so that you can continue lifting heavy with good form.

Step 4: Consistency and Progression

To see continued progress, you need to stick with this protocol for several weeks (6-8 weeks is a good starting point). After this period, you can attempt a new 1RM test or increase the weight by small increments (2.5-5kg). By increasing the load incrementally, you ensure that you’re always challenging your body to adapt.

Step 5: Periodization

While 85% for 5 reps works well for most of the year, it’s important to vary your program over time to avoid plateaus. Every 4-6 weeks, you can alternate your training scheme by focusing on higher reps (e.g., 70-75% for 8-12 reps) or lower reps (e.g., 90-95% for 1-3 reps). This variation will help you avoid stagnation and continue making gains.

Additional Tips for Improving Your Bench Press

1. Focus on Technique: Proper form is crucial for increasing your bench press. Make sure your feet are firmly planted, your back is arched slightly, and your elbows are at a 45-degree angle during the descent.

2. Incorporate Accessory Exercises: Strengthen supporting muscle groups with exercises like tricep pushdowns, overhead presses, and rows to improve bench press performance.

3. Prioritize Recovery: Give your muscles time to recover with proper sleep, nutrition, and deload weeks when necessary.

4. Don’t Skip Warm-Ups: Always warm up before your bench press sessions with lighter weights to activate your muscles and prevent injury.

Conclusion

Improving your bench press personal best doesn’t require endless max attempts or radically altering your routine. By training with 85% of your 1RM for 3-5 sets of 5 reps, you can increase your strength while minimizing the risk of injury. With proper technique, progressive overload, and consistency, you'll see your bench press numbers rise, and with it, your confidence in the gym.

So, next time someone asks, “How much do you bench press?” you’ll have the tools and knowledge to hit your next personal best!