Why Your Bench Press Numbers Might Suck Despite Solid Technique
The bench press is one of the most iconic lifts in strength training, and for good reason—it tests raw upper body strength, power, and precision. Yet, for many lifters, progress on the bench can plateau, even when technique appears solid. If you've been stuck on the same numbers for what feels like an eternity, this article will help you identify why and provide actionable solutions. Drawing on insights from my own experience, previous blog posts, the work and writings of Westside Barbell & Louie Simmons and working with some of the best bench pressers in British and IPF powerlifting, let’s dive into the nuances of bench press success.
Why Technique Alone Isn't Enough
Good bench press technique is important, but it’s not the sole determinant of progress. Many lifters fall into the trap of assuming that because their form looks “correct,” their numbers should naturally increase. In reality, multiple factors—training frequency, muscle mass, assistance work, upper back strength, and speed work—can all play significant roles in bench press performance.
While technique sets the foundation, without the necessary strength, hypertrophy, and optimized programming, even the most flawless form won’t help you move heavy weights. Let’s break down the common reasons why lifters struggle to improve their bench press despite solid technique.
1. Your Frequency Isn’t Suited to Your Build
Training frequency is one of the most misunderstood variables in bench press programming. You may not be training the bench press enough—or, conversely, you may be overtraining it.
Signs You’re Undertraining
If you only bench once per week, you may not be providing your muscles and nervous system with enough stimulus to grow and adapt. From my experience, benching twice per week works best for most lifters, though some may benefit from three sessions per week to focus on hypertrophy, technique, and heavy pressing.
Signs You’re Overtraining
On the flip side, if you’re benching four or more times per week and still stuck, it’s likely you’re overdoing it. This excessive frequency can lead to central nervous system (CNS) fatigue, stagnation, and subpar recovery.
Solution
Experiment with training frequency based on your individual response. If you’re currently benching once a week, try twice. If you’re benching four times a week, consider dropping to two or three sessions to allow for better recovery and adaptation.
2. You’re Not Big or Muscular Enough
One hard truth about the bench press is that muscle mass matters. Lifters with larger upper bodies typically perform better on the bench due to increased stability and shorter range of motion (ROM).
The Role of Hypertrophy
Hypertrophy in the chest, shoulders, and triceps provides the base for a stronger bench press. While technique is essential, it’s muscle mass that allows you to control and press heavier weights effectively. In my blog posts, I’ve highlighted how tested powerlifters often lag behind untested bodybuilders in bench strength because they prioritize technique over upper body hypertrophy.
Arching and ROM
Many lifters waste time trying to emulate extreme arching techniques, thinking it’s the key to bigger numbers. While reducing ROM can help, it’s not a substitute for lacking upper body strength. If you’re struggling to press big weights, focus on building a stronger chest and triceps instead of relying solely on an arch.
Solution
Incorporate hypertrophy-focused blocks into your programming. Use high-rep accessory work like dumbbell presses, dips, and flyes to build muscle mass. Also, ensure you’re eating enough to support muscle growth.
3. You’re Neglecting Assistance Work
Assistance movements are critical for targeting weak points in your bench press. Yet, many lifters overlook these exercises or perform them incorrectly.
Key Assistance Movements
Pin Presses and Board Presses: These variations allow you to overload the top portion of the lift, building lockout strength.
JM Press: A hybrid between a bench press and a skull crusher, this exercise is excellent for building tricep strength.
Close-Grip Bench Press: Focuses on the triceps and mimics the pressing mechanics of the bench.
Why Assistance Work Matters
Weaknesses in your lockout, off the chest, or mid-range position can all be addressed with specific assistance exercises. As I’ve shared in previous writings, ignoring these movements reduces your ability to strengthen the muscles and mechanics critical for a bigger bench.
Solution
Dedicate time to heavy assistance work in every training cycle. Rotate these movements in and out of your program to address weak links effectively.
4. Your Upper Back Isn’t Big or Strong Enough
As the saying goes, “You can’t fire a cannon from a canoe.” A strong and stable upper back provides the foundation for a powerful bench press. If your upper back is weak, your pressing stability will suffer.
The Importance of Back Strength
Your lats, traps, and rhomboids stabilize the bar during the bench press. Additionally, a strong upper back helps maintain scapular retraction, protecting your shoulders and optimizing force transfer during the lift.
Solution
Train your upper back with heavy rows, pull-ups, and face pulls. Include both horizontal and vertical pulling movements to ensure balanced development. In my coaching experience, upper back work has been pivotal for both powerlifters and strongman athletes.
5. You’re Not Doing Speed Work (or You’re Doing It Wrong)
Speed work, or dynamic effort training, is a cornerstone of programming I’ve explored in my blog posts. It focuses on moving submaximal weights as explosively as possible to improve force production and bar speed.
The Purpose of Speed Work
Speed work helps you develop the ability to generate force quickly. This is particularly valuable in the bench press, where many lifters struggle to transition from the chest to the mid-range position.
Common Mistakes
Using too much weight, which slows down the movement.
Failing to maintain proper form during speed work.
Neglecting to vary grips and bar positions.
Solution
Incorporate dynamic effort days into your program. Use 50-70% of your one-rep max and focus on bar speed. Rotate grips and bar types (e.g., straight bar, football bar) to avoid plateaus.
Pulling It All Together
Improving your bench press requires more than just solid technique. It demands a comprehensive approach that addresses all aspects of strength, hypertrophy, and programming. By optimizing your training frequency, building muscle mass, focusing on assistance work, strengthening your upper back, and incorporating speed work, you can break through plateaus and unlock new levels of performance.
Conclusion: Take Your Bench Press to the Next Level
If your bench press numbers have been stagnant despite seemingly perfect technique, it’s time to reassess your approach. Strength isn’t built on technique alone—it’s a combination of frequency, muscle mass, assistance work, and speed. Don’t let a lack of progress frustrate you; instead, take action.
With years of experience and insights shared across my blog and work with top-level athletes, I can confidently say there’s a solution to every plateau. Explore more in-depth strategies on my blog and start applying them today. Now, let’s get to work!
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