5 Secrets to Boost Your Bench Press

The bench press has been considered one of the gold standard exercises to develop muscle, strength, and bragging rights. Have you ever met someone who didn’t want to better their bench press?

Whether you want muscle mass, incredible strength, or the best of both worlds, we have some secret weapons you can use to maximize your bench press. Let’s take a look at the top 5 secrets for boosting your bench press 

  1. Use Drop Sets

Drop Sets are a training technique that will help you increase lean muscle tissue as well as strength. You’ll also notice a jump in your muscular endurance. The system of a Drop Set is simple but it may require the use of a spot for safety reasons.

  • Complete one set of 10 repetitions on the bench press.
  • Now, lower the weight by 5 or 10 pounds, depending on your initial set.
  • Complete another set of 10.
  • Lower the weight again.
  • Follow this pattern until you reach total failure or there are no more plates on the bar.
  1. Eat More Quality Protein

It isn’t enough to work hard in the gym; you also need to work hard in the kitchen. Nutrition is the path to big gains. If you are crushing it at the gym but then coming home to a mess of a diet, you won’t see the changes you want. You should be eating a well-balanced diet but one key point is to increase your overall protein intake. This can come in the form of lean meats, vegan protein sources such as peas or rice, and supplement. A whey protein supplement is a quick and easy way to help with your bench press.

  1. Train Your Bench Twice

If the bench press is your focus, then you need to put it front and center in your workout schedule. If you’re serious about boosting your bench press, then you need to be training chest twice a week. The best way to do this is to switch back and forth between hypertrophy training and strength training. Here’s a quick breakdown of both:


  • 65% to 75% of your one-repetition maximum
  • 8 to 12 repetitions


  • 75% to 90% of your 1RM
  • 4 to 8 repetitions
  1. Rest Up

Continuing with this idea of supporting your gains, there are days when the only thing you’ll need to do is sleep. Getting a consistent 7 to 9 hours of sleep each night will help support your bench press in a big way. During the R.E.M. stages of sleep, your body releases high levels of growth hormone. This will help to rebuild muscle tissue and support your recovery.

  1. Wear a Sauna Suit

One of the best ways to increase your bench press is also one of the easiest. Wearing a neoprene sauna suit can help to dramatically increase your total fatigue time. What does this mean for your bench press?

Higher endurance levels will allow you to push yourself harder for a longer period of time. This increased time under tension will promote muscular hypertrophy and strength. Sound too good to be true? Science has proven it to be true. A recent study from Dr. Lance Dalleck demonstrated that subjects wearing the Kutting Weight sauna suit during their workouts experienced a boost in endurance (total fatigue time) up to 67%.

Tell Us What You Think!

Do you have your own methods for increasing your bench press?

Have any questions you need us to answer?

Let us know in the comments below.

All Things on Kutting Weight, Straight to Your Inbox

Recent Article

Burn Fat Fast: Starting a Ketogenic Diet for Weight Loss

Unless you’ve been living under a rock these last few years, there’s no doubt that you’ve seen the word keto plastered all over magazines, websites, and supplements.  Short for ketogenic, this diet craze is sweeping over the nation and with...

Rhabdo: The Muscle Destroyer You've Never Heard About

Turn on any fitness infomercial or flip open any health magazine and you’ll notice a common trend: high intensity exercise. The days of the slow-moving treadmill are long gone and high intensity exercise is here to stay. Backed by scientific...

Women & Weight Lifting: 5 Ways Lifting Weights Can Help with Fat Loss

When it comes to weight loss, the LAST thing that women think about is going near the dumbbells and barbells. Traditional strength training programs that use iron clad resistance have long been associated with bodybuilders, power lifters, and all things muscle-related....

Exercise in the Morning for Better Weight Loss? Science Says...

When you think about the ideal training time, you can’t help but picture that washed-up boxer who wakes up before the sun rises. He drinks his shake and he hits the pavement, despite the temperature showing below freezing. The morning...

Here’s How to Use Eccentric Training to Increase Weight Loss Results

How are your weight loss goals coming along? Did you reach your goal weight before beach season started? Or are you still on your way to success? It may be Summer but make no mistake about it: people are still...

4 Weight Loss Exercises that Will Never Die (And Why You Should Use Them)

Pick up any issue of a popular health and fitness magazine and I guarantee that you’re going to see an exercise featured that is guaranteed to blast away fat and build muscle. Funny thing is that the following month, they...

3 Fitness Clothing Trends that Actually Work

Every year, the fitness industry rolls out the newest set of exercise clothes. Some boost performance, others help with weight loss… or so they say. There’s a reason that you rarely see the same exercise clothing trends around two years...

3 Diet Trends that Won’t Help You Lose Weight, Be Healthier

The rise and fall of trends in the fitness industry is like the passing of the seasons. Each year, some new diet or fad explodes all over the news and social media promising big results in a short amount of...

Targeting Belly Fat: Is It Possible? Here’s What Science Says

We all have that one spot that we want to lose a little more from. Sometimes it’s belly fat. Other times, it’s love handles. If only there was a way to zoom in and focus on fat loss in that...

Does Sweating More While Working Out Mean You Had a Better Workout?

We’ve all been there: Stepping out of the gym or exercise class covered from head to toe in sweat. We walk back to our cars feeling great. For many of us, that walk back to the car seems a lot...

Fight Back Against the Flu with the Sauna Suit

The flu is an illness so annoying that it strikes in the winter then makes another surprise visit to many during the summer. For children and the elderly, the flu isn’t just a week with the sniffles, it can be...

Cure a Hangover with the Sauna Suit

You had a rough week at work and so you decide to follow-up with a wild night to forget the memos and e-mail task lists. Maybe you have one too many and wake up the following morning holding on to...

Featured IN
best live chat