1. Low Reps
One method that works is stop doing high reps, and drop them . This strategy allows the weight weight to instantly be easier to bench. The set will be easier be because you’ll still have energy before it ends. The key to bench press heavy is to actually bench press heavy. I normally suggest sets of five.
Lower reps also work when it comes to building muscle. Lifting heavy weight activates your muscles more to grow larger. More strength equals more muscle. What about Pushups? They’ll be easier too because each rep takes your stronger muscles less effort.
Switch your Bench Press from 3×6 or 3×8 to 5×5. The weight will feel much easier. You may not get a pump or soreness. Increase 2.5kg/5lb every workout. Your Bench Press will gradually increase to the heaviest weights you’ve ever lifted.
2. Take longer resting periods between sets
Each set that you go into, you want to be fresh. I suggest resting 3 to 5 minutes
between heavy sets. This will allow you complete more reps and handle heavier weight. Resting longer increases the amount of ATP available for your next set. What is ATP? ATP is your main energy source for lifting weights.
Shorter rest periods may assist in burning calories, but it won’t help in increasing your Bench Press. You shouldn’t rest no longer than 5 minutes.
Shorten your workouts by only resting five minutes between sets. You don’t have to rest that long between easier sets. This should allow you to increase your max without spending a long period of time in the gym.
3. Do it more often
Practice, practice and practice. When you practice things religiously this will allow things to become second nature. I suggest switching from once a week to twice a week. I suggest doing them on Monday and Friday. This allows you to be fully recovered for each workout. Use the same style on both days. For most people that means flat Bench Pressing on both days. By increasing your Bench Press frequency you practice the movement more. This allows your form to improve and becomes more effective.
4. Incorporate the bench press slingshot
The Bench Press Sling Shot will allow you to handle a 10% overload on the bench press. For individuals with shoulder pain(or those trying to prevent pain or injuries) it allows you to go to your limit safely. It’s designed mimic natural muscle movement by stretching and shortening with the muscles. This will give you support on the eccentric and concentric part of the bench press. This will greatly reduce stress and pressure on the shoulders, elbows, and chest.
The Slingshot is not only used for benching. It can be beneficial when doing pushups, ring dips and Muscle Ups.
The Sling Shot was invented by world class powerlifter Mark Bell to help lifters bench more weight safely and without pain or injury.