How to Improve Bench Press—I used to think it was just about pushing harder.
I figured if I kept trying, I’d eventually break through.
But I was stuck at 135 forever. Every time I tried 145, I’d fail after a few reps and leave the gym annoyed. Every session felt the same—like I was fighting my own body. My right shoulder didn’t move right, the bar wobbled, and honestly, it started to mess with my confidence.
I kept asking myself: How do I actually improve my bench press?
Eventually, I found the answer—but not in the way I expected.
I didn’t figure it out right away. In fact, I spent weeks thinking I just needed to push harder.
I kept trying 145, only to fail—again and again. No plan, just brute effort and stubbornness.
Eventually, I started digging into bench press mechanics—YouTube breakdowns, Reddit threads, even advice from experienced lifters at my gym. He pointed out something I hadn’t noticed: my right shoulder wasn’t engaging properly, and I was twisting under the bar.
That was the moment it clicked.
The problem wasn’t the weight—it was control. I stopped trying to just push heavier and started focusing on moving better. From there, I tested different techniques, watched my form, and finally built a plan that worked.
Once I stopped just pushing weight for the sake of it and focused on what wasn’t working, things finally started to improve. Here are the five things that made the biggest difference—and how I actually used them.
1. Face Pulls & Warmups
I used to skip warmups—yeah, bad call.
I didn’t realize how much it mattered until I added just five minutes of prep. Now I grab a resistance band, pull it toward my face, and squeeze my shoulder blades tight.
Honestly, it gets my upper back firing and makes me feel locked in before I even touch the bar.
2. Dumbbell Bench Press
At first, this felt weird.
I picked up dumbbells thinking it’d be easier, but my right side was clearly lagging. I lowered them slowly, tried to move both arms evenly, and held at the bottom before pressing.
Week by week, I started to feel balanced. It was frustrating—but so worth it.
3. Dumbbell Incline Bench Press
I didn’t think I needed this—turns out I really did.
On an incline bench, I lowered the dumbbells toward my upper chest and focused on tight form.
After a few weeks, my flat bench felt smoother and more stable. That surprised me.
4. Microloading
At first, adding 2.5 lbs per side felt like nothing.
But after failing 145 over and over, I gave it a shot. I hit 137.5, stayed there until it felt clean, then moved to 140. No rush. No ego.
Turns out, those tiny jumps gave me confidence—and finally got me unstuck.
5. Close-Grip Bench Press
Not gonna lie—this one hit hard.
I brought my grip in, tucked my elbows, and pushed through my triceps. My lockout got stronger, and my press finally felt complete—not just powerful, but controlled.
What Changed After All That
After weeks of trying these changes, I finally started seeing results.
First, my setup felt tighter. No more wobbling under the bar. My right shoulder stopped acting weird, and I wasn’t twisting anymore. Everything felt more stable.
Then came the big one—I hit 145 for clean reps.
No spotter panic, no ugly grind. Just strong, even reps. That felt amazing. A few weeks later, I got 155. That was huge for me.
But honestly? The biggest win wasn’t just the number.
It was how I felt under the bar. I wasn’t nervous anymore. I knew my form was solid. Every rep felt controlled from start to finish.
The lesson? Fixing weak points worked better than forcing big jumps. Once things moved right, the weight started moving too.
Looking back, it wasn’t one magic fix.
It was all the little things—better control, better balance, smarter progress.
That’s what really moved my bench forward.
Start by improving your form and fixing weak points—shoulders, triceps, and stability matter more than you think. Add accessory work like dumbbell presses and close-grip bench.
Yes, especially for everyday lifters. It shows solid upper body strength and dedication. In most gyms, not everyone can hit 225 with good form—so if you can, you’re doing well.
For beginners, absolutely. One plate per side is a great milestone when you’re starting out. If you’re hitting 135 with clean reps, you’re on the right path.
I’m Jessica Camp, a passionate fitness enthusiast and the creative force behind Inpek Fitness’s content. With over a decade in the fitness industry, I combine my expertise in exercise science with a deep knowledge of commercial gym equipment. I’m dedicated to promoting health and wellness by sharing valuable tips, training techniques, and the latest trends in Pin Loaded Machines, Plate Loaded Machines, Multi Function Gym Machines, Gym Multi, and Free Weights. Whether you’re a gym owner or a fitness enthusiast, my articles are crafted to inspire and empower you to reach your fitness goals. When I’m not writing, I love working out and exploring innovative fitness solutions.
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