How to Increase Bench Press: A Plan Backed by Research

By the One Rep Max Calculator team · Published October 24, 2026 · Facts checked against the sources listed below · About us

Safety note. These numbers are estimates for healthy adults. They are not medical advice. Max lifts carry real risk. Warm up, use a spotter or safety bars, and stop if you feel pain. If you have a health condition, an injury or are new to lifting, talk to a doctor or a certified coach first. The Physical Activity Guidelines for Americans suggest muscle strengthening at least 2 days a week.

Bench press questions fill fitness forums. On Reddit’s r/powerbuilding, a lifter asked why their bench was stuck. On r/workout, another asked how much they should bench at all. The good news is that the basics of getting stronger are well studied. This guide covers how to increase bench press strength with the right loads, reps, rest and weekly plan.

The short answer

Train heavy, mostly with sets of 1 to 6 reps, on 2 or more days a week. Rest 3 to 5 minutes between heavy sets. When you can do 1 or 2 more reps than your goal, add 2% to 10% to the bar. Track your estimated max every few weeks to make sure it is going up.

Start with your numbers

You cannot plan well without a starting point. Find your bench max first. You do not need to test a true max. A hard set of 3 to 6 reps is enough.

Enter that set in our bench press max calculator. It will give your estimated max and a chart of training weights.

For example, if you bench 185 lb for 5 reps, Epley gives about 216 lb. From there, you can set loads as a percent of 216.

Lift heavy enough

Strength comes from lifting heavy weights. That sounds obvious, but the research backs it up.

A 2017 review by Schoenfeld and others pooled 21 studies. It compared training with light loads, at or under 60% of max, to heavy loads, over 60%. In all of them, sets went to failure. Heavy loads built more 1RM strength. Muscle growth was about the same with both (Schoenfeld and others, 2017).

So if your goal is a bigger bench, most of your hard sets should be heavy. Light sets still have a place for muscle size, but they are not the main driver of your max.

Pick the right reps

The NSCA training loads, as shared by HPRC, give a clear guide (HPRC):

Goal	Reps	Load
Strength	4 to 6	85% of max or more
Muscle size	6 to 12	67% to 85%
Muscle endurance	12 or more	under 67%

The American College of Sports Medicine (ACSM) agrees in its 2009 position stand. For new lifters, it suggests loads you can lift for 8 to 12 reps. For intermediate and advanced lifters, it suggests a wide range of 1 to 12 rep loads over time, with more focus on heavy 1 to 6 rep loads (ACSM, 2009).

For more on this, read our guide to the best rep range for strength.

Rest long enough

Short rest makes a workout feel hard, but it can cost you strength. If your chest and arms are still tired, you will lift less on the next set.

The ACSM suggests 3 to 5 minutes of rest between heavy sets for strength. For lighter sets aimed at muscle size, 1 to 2 minutes is common.

Use a timer. Many people think they rested 3 minutes when it was really 90 seconds.

Train often enough

How many days a week should you train? The ACSM gives these ranges:

New lifters: 2 to 3 days a week.
Intermediate lifters: 3 to 4 days a week.
Advanced lifters: 4 to 5 days a week.

Within those days, many bench focused plans press 2 to 3 times a week. Some days are heavy, and some are lighter with more reps.

Add weight the right way

This is the heart of getting stronger. The ACSM rule is simple: when you can do 1 or 2 more reps than your goal, add 2% to 10% to the load.

Here is how that looks in practice. Say your plan is 3 sets of 5 at 175 lb.

Week 1: 175 x 5, 5, 5. Last set was hard.
Week 2: 175 x 5, 5, 5. Felt easier.
Week 3: 175 x 6, 6, 7. Now you beat your goal by 1 or 2 reps.
Week 4: Add about 2.5% and go to 180 lb x 5.

Small jumps add up. Five pounds a month is 60 pounds a year.

If you use RPE, you can also let the weight move with your daily form. Our RPE chart guide explains how.

Use a simple weekly plan

Here is a sample two day plan for an intermediate lifter with a 216 lb max. All weights are rounded to 5 lb.

Day 1: Heavy

Bench press: 4 sets of 4 at 87% (about 190 lb)
Rest 3 to 5 minutes

Day 2: Volume

Bench press: 4 sets of 8 at 75% (about 160 lb)
Rest 2 to 3 minutes

The percents come from the NSCA load chart, where 87% matches about 5 reps and 75% about 10 reps (NSCA). That leaves a rep or two in the tank on each set.

This is a sample, not a rule. Adjust it to your schedule, recovery and goals.

Train the muscles that bench

The bench press works your chest, the front of your shoulders and your triceps. Many plans add one or two extra moves for these muscles, such as:

Incline or close grip bench press
Dumbbell press
Dips or push ups
Triceps work

Many lifters also add rows and pulls for balance. Use the 6 to 12 rep range for these extra moves.

Track your progress

You will not see your progress if you do not track it. After each heavy day, put your best set into a calculator. Write down the estimated max.

Look at the trend over 4 to 8 weeks, not one session. If the estimate is climbing, keep going. If it has been flat for a month, change one thing. That might be more rest, one more set or a lighter week.

Use the same formula each time. If you switch from Epley to Brzycki, the numbers shift by up to 4%. Our Epley vs Brzycki guide explains why.

Stay safe

Always use a spotter or safety pins on heavy sets.
Warm up with lighter sets first.
Keep your feet on the floor and your back on the bench as your plan requires.
Stop a set if you feel sharp pain.
If you have a health condition, talk to a doctor before starting a hard program.

The federal Physical Activity Guidelines for Americans say adults should do muscle strengthening work on at least 2 days a week (HHS). A bench plan fits right into that.

How much should you bench?

The r/workout question gets asked a lot. There is no one right answer. Your bench depends on your body weight, your age, your training age and your goals. The most useful number to beat is your own. Track it, and aim to move it up month by month.

Bottom line

To increase your bench, lift heavy sets of 1 to 6 reps, rest 3 to 5 minutes, and train at least 2 days a week. When you beat your goal by 1 or 2 reps, add 2% to 10%. Find your starting max with our bench press max calculator, then track it every few weeks.

Tools for this guide

FAQ

How fast can I increase my bench press?

It depends on your training age. New lifters often add weight most weeks. Trained lifters may add a few pounds a month. The ACSM suggests adding 2% to 10% when you can beat your target reps by 1 or 2.

How many days a week should I bench?

The ACSM suggests 2 to 3 training days a week for new lifters, 3 to 4 for intermediate lifters and 4 to 5 for advanced lifters. How often you bench within that is up to your plan.

Should I train heavy or light to bench more?

Heavy. A 2017 review found that heavy loads, over 60% of max, built more 1RM strength than light loads, while muscle growth was similar with both. Most strength plans use sets of 1 to 6 reps.

How long should I rest between bench sets?

For heavy strength sets, the ACSM suggests 3 to 5 minutes of rest. For lighter sets aimed at muscle size, 1 to 2 minutes is common.