How to Increase Your Bench Press

Disclosure: Brolic is ours. The advice works with any app, or with pen and paper.

• Frequency: 2–3 times a week.
• Setup is free strength.
• Log it — beat last time by a little.

Technique (free strength)

1. Shoulder blades back and down — a stable base.
2. Feet planted and pushing into the floor.
3. Grip where forearms are vertical at the bottom.
4. Touch the lower chest, press back and up.
5. Control the way down; no bouncing.

Programming

6. Bench 2–3 times a week — one heavier day, one lighter.
7. Progressive overload: add the smallest weight jump or one rep each week.
8. Accessories: close-grip bench, dips, rows and pull-ups.
9. Recover: enough protein and sleep; strength is built between sessions.

Realistic timelines

Beginners can add weight almost weekly for months. After a year or two, a few kilos over a training block is good progress. “+20 lb in two weeks” mostly comes from better technique, not new muscle.

Track your bench with Brolic

1. Log bench in seconds. Tap Bench, type weight and reps, tick the set; the rest timer starts on its own.
2. Your best is right there. Beat it and the new record is stamped the moment you finish.
3. See how much stronger you are. Growth since you started on every lift, and a weekly report.
4. Chase someone. The bench leaderboard shows the gap to the lifter just above you.

Brolic is free, with no subscription, no in-app purchases and no ads. It needs an account for the leaderboards.

Common questions

How can I increase my bench press fast?

Fix your setup, bench two or three times a week, and add a little weight or reps each week.

How often should I bench to get stronger?

Two or three times a week works well for most lifters.

What exercises help bench press?

Close-grip bench, dips, rows and pull-ups.

How do I track bench press progress?

Log every set; Brolic shows your best, your growth and your rank.

Published 30 September 2026 · No affiliate links