Why your bench press isn't getting stronger - 5 common mistakes

Have you hit a plateau with your bench press? If so, it's time to address what could be going wrong.

We've outlined 5 reasons why your bench press might not be improving, and how to fix them.

After watching this video you'll have all the knowledge for improving your bench press, so you can go out and improve your strength!

See the reasons below:

1. Improper Technique
• Foot placement: Ensure your feet are grounded for stability.
• Grip width: A grip that's too wide or too narrow can hinder performance. Experiment to find your optimal position.
• Back arch: Avoid a loose back; retract your shoulder blades for a strong base.
• Bouncing the bar: This can lead to injury and prevents full muscle engagement.
2. Lack of Variation
• Exercise variety: Incorporate exercises like incline presses, decline presses, and dumbbell presses to target different muscle fibres.
• Angle changes: Experiment with different bench angles to challenge your muscles in new ways.
3. Insufficient Intensity
• Progressive overload: Gradually increase the weight you're lifting over time.
• Rep range: Vary your rep ranges (e.g., 5-8 reps for strength, 10-12 reps for hypertrophy) to stimulate different muscle growth pathways.
4. Overtraining
• Rest and recovery: Ensure you're getting enough sleep and allowing your muscles time to recover.
• Listen to your body: Pay attention to signs of fatigue or soreness, and adjust your training accordingly.
5. Neglecting Supporting Muscles
• Accessory exercises: Strengthen your shoulders, triceps, and core to support your bench press. Consider exercises like overhead presses, triceps extensions, and planks.