Bench Press Program: Build a Bigger Chest in 8 Weeks

The bench press is one of the most popular exercises for building upper-body strength and muscle. Whether you're a beginner learning proper form or an advanced lifter aiming for a new personal record, the right plan makes all the difference.

In this guide, you’ll discover the best bench press program for strength and size.

[Related] Proper Bench Press Form: Techniques, Tips, and Mistakes

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Quick Summary

• The bench press is a key exercise for building upper body strength, targeting the chest, shoulders, and triceps.
• A well-structured bench press program is essential for getting stronger and developing your chest effectively.
• An effective program includes periodization, progressive overload, accessory exercises, and proper form to boost strength and reduce injury risk.
• This guide also features a sample 8-week bench press program suitable for all fitness levels.
• Safety tips include maintaining a proper elbow angle, using a spotter, and avoiding common mistakes like bouncing the bar or flaring the elbows too much.
• Anafuse is a strong supplement choice to support your bench press training. It helps promote muscle growth, increase strength, and improve recovery, making it a useful addition to your workout routine.

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What is the Bench Press?

The bench press is a popular strength training exercise that helps build the muscles in your upper body. It mainly works your chest muscles, but it also strengthens your shoulders and triceps (the muscles on the back of your upper arms).

To do a bench press (flat bench), you lie down on a flat bench and lift a weighted barbell or dumbbells. You lower the weight slowly to your chest and then push it back up until your arms are straight. This movement helps make your muscles stronger and bigger over time.

The bench press is often used by athletes, fitness enthusiasts, and people who want to improve their overall strength. It is one of the best exercises for building a strong and powerful upper body.

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Bench Press Variations

While the standard barbell bench press is a classic, there are several ways to change it up to target your muscles slightly differently or to focus on specific aspects of the lift.

• Flat Bench Press: This is the traditional bench press where you lie flat on the bench and press the barbell straight up and down. It works your chest, shoulders, and triceps.
• Incline Bench Press: The bench is set at an angle (usually 20 to 45 degrees). This variation focuses more on the upper chest and shoulders.
• Decline Bench Press: The bench is angled downward so your feet are higher than your head. This targets the lower chest muscles more.
• Close-Grip Bench Press: Your hands are placed closer together on the bar. This puts more emphasis on your triceps and forearms.
• Wide-Grip Bench Press: Your hands are placed wider apart than usual, which can help you lift heavier weights and target the chest differently.
• Dumbbell Bench Press: Instead of a barbell, you use dumbbells. This helps improve muscle balance and shoulder stability.
• Pause Bench Press: You pause briefly when the bar touches your chest before pushing it back up. This builds strength by removing the “bounce” effect.
• Tempo Bench Press: You lower the bar slowly (3-5 seconds) and then press up quickly. This increases time under tension for muscle growth.

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What is a Bench Press Program?

A bench press program is a planned workout routine that helps you improve your bench press strength and build your chest muscles. Instead of just lifting weights randomly, a program gives you a clear plan to follow step by step.

A good bench press program usually includes:

• How many times should you bench press each week
• How many sets and repetitions (reps) to do in each workout
• How much weight to lift and when to increase it
• Different exercises to support your bench press progress
• Rest days to help your muscles recover

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How to Increase Your Bench Press

Increasing your bench press strength takes a mix of proper technique, consistent training, and smart programming. Here are some simple and effective ways to help you lift more weight on the bench press:

Fix Your Bar Path: Instead of pressing the bar straight up, try pressing it back toward your face and then up. This helps engage your chest muscles better and makes the lift stronger and safer. You can film yourself from the side to check your bar path and practice this technique.

Train Bench Press More Often: Aim to bench press 2 to 4 times per week, depending on your level. Frequent practice helps improve your form and builds strength faster. Beginners can start with 2-3 sessions per week, while more experienced lifters can do 3-4.

Use Progressive Overload: Gradually increase the weight, number of reps, or sets over time. This forces your muscles to adapt and grow stronger. For example, start with weights around 60-70% of your one-rep max and slowly increase as you get stronger.

Include Accessory Exercises: Strengthen muscles that help your bench press, such as your triceps, shoulders, and upper back. Exercises like close-grip bench press, incline bench press, dips, standing shoulder press, and triceps extensions can boost your bench press performance.

Try Bench Press Variations: Adding variations like tempo bench press (slow lowering phase), pause bench press (pausing briefly on your chest), or dead bench (pressing from a dead stop) can help improve weak points and overall strength.

Train to Failure Safely: Occasionally, perform sets where you do as many reps as possible until your muscles are fully tired. This helps recruit more muscle fibers and build strength. Always use a spotter when training to failure for safety.

Focus on Proper Form and Safety: Keep your elbows at a safe angle, use a spotter, and avoid common mistakes like bouncing the bar off your chest or flaring your elbows too much. Good form protects you from injury and helps you lift more efficiently.

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Before You Start a Bench Press Program

• Check Your Current Strength

  • Find Your 1-Rep Max (1RM): The heaviest weight you can lift once with good form.

  • No 1RM? Estimate:

    • five reps max weight × 1.15 = ~1RM
      *(Example: 185 lbs × 1.15 = ~212 lbs 1RM)*

• Learn Proper Form: Make sure you know proper bench press technique. Focus on the bar path, elbow position, and keeping your body stable on the bench.

• Warm Up Properly: Always warm up your muscles before lifting heavy. Start with light weights or bodyweight movements to get your blood flowing.

• Plan Your Training Days: Decide how many days per week you’ll train. Most programs work best with 2–3 bench press days each training week.

• Get the Right Equipment: You will need a bench, a barbell or dumbbells, and weights. Also, use a spotter or safety bars when lifting heavy weights to protect yourself.

• Cool-down: Finish each session with some light stretching.

• Listen to your body: If you experience pain, stop the exercise. Don't hesitate to take an extra rest day if needed.

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The Best 8-Week Bench Press Program

Program Overview

• Goal: Increase your 1-rep max (1RM) by 10–30 lbs (depending on experience).
• Frequency: Bench press 2–3x per week (with proper rest).
• Key Methods: Progressive overload, accessory work, and form refinement.
• Works For: Raw lifters (no bench shirt), all experience levels.

The 8-Week Bench Press Program

(Adjust weights based on your 1RM)

Day 1 – Heavy Bench Day

Exercise	Sets x Reps	Weight (% of 1RM)	Notes
Bench Press	4 x 5	75–80%	2-min rest
Close-Grip Bench	3 x 8	60–65%	Triceps focus
Bent-Over Rows	3 x 8	Moderate	Strengthen back
Triceps Dips	3 x 10	Bodyweight	Controlled movement

Day 2 – Hypertrophy / Volume Day

Exercise	Sets x Reps	Weight (% of 1RM)	Notes
Incline DB Press	4 x 8	Moderate	Upper chest focus
Paused Bench Press	3 x 5	70%	1-sec pause at chest
Lat Pulldown	3 x 10	Moderate	Back strength
Skull Crushers	3 x 10	Light–Moderate	Triceps isolation

Day 3 – Speed / Technique Day (Optional)

Exercise	Sets x Reps	Weight (% of 1RM)	Notes
Speed Bench Press	8 x 3	50–60%	Explosive reps!
Floor Press	3 x 6	65–70%	Lockout strength
Face Pulls	3 x 12	Light	Shoulder health

Weekly Progression Plan

(Add weights gradually each week)

Week	Bench Press (% of 1RM)	Key Focus
1–2	75–80% (4 x 5)	Form & Volume
3–4	80–85% (3 x 4)	Strength Base
5–6	85–90% (3 x 3)	Heavy Lifts
7	90–95% (2 x 2)	Peak Strength
8	Test New 1RM	Max Effort

Expected Results

• Beginner: +15–30 lbs on 1RM
• Intermediate: +10–20 lbs on 1RM
• Advanced: +5–15 lbs on 1RM

Explanation of the Program:

• Percentage of 1RM: The percentages are a guideline. If you don't know your exact 1RM, choose a weight that feels appropriately challenging for the prescribed reps.
• Accessory Exercises: These particular exercises help build supporting muscles. Feel free to substitute them based on available equipment and your preferences.
• Progression: The weight should feel challenging within each set. If you can easily complete all reps, consider slightly increasing the weight in the next similar workout.
• Optional Deload Week (Week 9): After 8 weeks, take a lighter week (reduce weight by 40–50%) to let your body recover before starting a new cycle or moving to another program.

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Essential Tips for Your Bench Press Program

Besides the workouts themselves, here are some other important things to keep in mind to get the most out of your bench press program:

• Stay Consistent: Stick to your program as closely as possible. Regularity is key to building strength. Try to complete your workouts even when you don't feel like it.

• Track Your Progress: Keep a record of the weights you lift, the sets, and the reps. This helps you see how far you've come and ensures you're progressively overloading. You can use a notebook or a fitness app.

• Warm-up Properly: We mentioned this earlier, but it's worth repeating. A good warm-up prepares your muscles and joints for the work ahead, reducing the risk of injury. Include light cardio, arm circles, and some lighter sets of the bench press.

• Don’t Skip Assistance Work: Your bench press depends on more than just your chest:

  • Triceps (Close-grip bench, dips, skull crushers).
  • Upper Back (Rows, pull-ups, face pulls).
  • Shoulders (Overhead press, lateral raises).
    
    

• Fix Your Weak Points

  • Struggle off the chest? Do paused bench presses.
  • Weak lockout? Train close-grip bench or floor presses.
  • Slow bar speed? Add explosive reps with lighter weights.
    
    

• Eat Enough Protein: Protein helps repair and build muscle. Try to include high-protein foods in your meals or use a protein shake if needed.

• Don't Neglect Other Muscle Groups: While you're focused on your bench press, remember that a well-rounded strength program includes exercises for your legs, back, and core. These can indirectly help your bench press as well.

• Get Enough Sleep: Your muscles repair and grow when you rest. Aim for 7-9 hours of quality sleep each night.

• Consider a Spotter: Especially when you're attempting heavier weights, having a spotter can ensure your safety.

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Best Exercises For Your Bench Press Program

To build a stronger bench press, it's not just about the bench press itself. Including other exercises that target the same muscle groups and supporting muscles is crucial.

Here are some of the best exercises to incorporate into your bench press program:

1. Primary Bench Press Variations:

• Barbell/Dumbbell Incline Press: Targets the upper chest and front shoulders, which are important for the top portion of the bench press.
• Barbell/Dumbbell Decline Press: Works the lower chest, which contributes to overall pressing power.
• Close-Grip Bench Press: Primarily targets the triceps, which are essential for the lockout phase of the bench press.
• Pause Bench Press: Helps fix sticking points at the bottom.

2. Triceps Exercises (Key for Bench Press Lockout):

• Overhead Triceps Extensions (Dumbbell or Cable): Works the long head of the triceps.
• Triceps Pushdowns (Cable): A great exercise for overall triceps development.
• Dips (Weighted if possible): Effectively targets the chest, shoulders, and triceps.

3. Shoulder Exercises (Supporting the Bench Press):

• Overhead Press (Barbell or Dumbbell): Strengthens the deltoids, especially the front and middle heads.
• Front Raises: Isolates the anterior deltoid, which is heavily involved in the bench press.
• Lateral Raises: Works the middle deltoid for shoulder stability and overall development.

4. Upper Back Exercises (Important for Stability and Shoulder Health):

• Barbell Rows: Strengthens the lats, rhomboids, and traps, contributing to a stable base for benching.
• Pull-ups/Lat Pulldowns: Develops the lats and upper back muscles.
• Face Pulls: Excellent for the rear deltoids and upper back, promoting shoulder health.

Why Include These Accessory Exercises?

The bench press uses many muscles, not just the chest. Strengthening supporting muscles like the triceps, shoulders, and upper back helps you lift heavier weights safely and break through plateaus.

Including a mix of pressing, rowing, and isolation exercises creates a balanced program that builds strength, improves technique, and reduces injury risk.

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What About Other Muscle Groups?

While the bench press mainly works your chest, shoulders, and triceps, it’s still important to train your other muscle groups too. A balanced workout routine keeps your body strong, prevents injuries, and helps your bench press improve faster.

Back Muscles (Lats, Upper Back)

• A strong back supports your bench press and keeps your shoulders stable.
• Exercises like rows, pull-ups, and lat pulldowns help.

Legs and Glutes

• You actually use your legs to drive power during a heavy bench press.
• Squats, lunges, and leg presses build strength from the ground up.

Core Muscles (Abs, Obliques)

• Your core keeps your body tight and steady on the bench.
• Add planks, hanging leg raises, or ab rollouts to your routine.

Biceps

• Biceps aren’t directly used in the bench press, but they balance out the arm and help with pulling movements.
• Add curls or chin-ups to keep your arms strong and balanced.

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Best Supplements to Support Your Bench Press Program

1. AnaFuse by Vital Alchemy

Anafuse by Vital Alchemy is designed to support muscle growth and recovery. It combines natural ingredients such as Epicatechin, Turkesterone, HICA, Quercetin, Vitamin D3, and Eriobotrya Japonica. These components work together to promote lean muscle mass, enhance protein synthesis, and reduce muscle breakdown.

Key Benefits:

• It supports mass gains.
• It helps reduce water weight.
• It helps reduce body fat.
• It supports increases in muscle endurance.
• It helps increase muscle hardness.
• It helps increase strength.
• It promotes skin-ripping muscle pumps.
• It inhibits myostatin.
• It accelerates muscle recovery.
• It helps reduce muscle soreness.
• It amplifies protein synthesis.

Key Ingredients:

• Epicatechin
• Ajuga Turkestanica
• HICA
• Eriobotrya Japonica
• Vitamin D3
• Quercetin

Customer Reviews

GREAT PRODUCT

“Increased strength, fat loss and *********** gain. All in one. Very good product that I would recommend”

-STEPHAN 

Anafuse

“This stuff is top notch. I’ve used it a few times now and saw results every time. A clean diet, a solid plan and anafuse will definitely elevate your gains vs not taking it.”

-KyleB

Stuff works great

“I have noticed being much leaner and just look toned since taking it..”

-Gary B.

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2. Pepti-Bolic by SNS

Pepti-Bolic by SNS is a natural supplement formulated to support lean muscle growth, strength, recovery, and endurance. It features ingredients like PeptiStrong® and DL-185™, which have been studied in human clinical trials.

The product is designed as a non-hormonal option for those seeking support in muscle development and performance. It works through pathways such as mTOR activation and protein synthesis, while also aiming to reduce muscle fatigue.

Key Benefits:

• It supports lean muscle growth and improves body composition.
• It enhances strength and physical performance.
• It reduces muscular fatigue and supports faster recovery.
• It promotes muscle retention during dieting or aging.

Key Ingredients

• PeptiStrong™
• DL185™ (Dileucine)

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3. Wild Thing by Assault Labs

Wild Thing is a pre-workout supplement that combines amino acids, creatine, nootropics, and caffeine to support performance during training. It includes ingredients aimed at muscle support, mental focus, and sustained energy.

The formula features a blend of caffeine sources, including ZumXR® and Infinergy®, designed to provide both immediate and extended-release energy throughout a workout. Wild Thing also contains compounds intended to support blood flow and muscle pumps.

Key Benefits:

• It helps increase your energy.
• It helps improve your focus.
• It helps boost your strength during workouts.
• It helps enhance your muscle pumps.
• It helps increase your muscle endurance.
• It helps improve your overall mood.
• It helps accelerate your muscle recovery.
• It helps decrease muscle fatigue.
• It helps improve muscle control.
• It helps enhance cognitive function.
• It helps fuel your entire workout.

Key Ingredients:

• DiCitrulline Malate/Infinergy®
• Beta Alanine
• Alpha-Glyceryl Phosphoryl Choline
• Creatine Anhydrous
• Agmatine Sulfate
• L­-Glutamine
• Choline Bitartrate
• Caffeine Anhydrous
• L­-Tyrosine
• L-Norvaline
• ZumXR®
• Huperzine A
• Infinergy®
• Cocoabuterol®
• Thinkamine®

Customer Reviews

Wild thing

“Was provided with last order the stuff worked great planning on purchasing next order”

-Al P. 

Best on Market

“Gives you the right amount of kick, without any of the drawbacks. Perfect”

-Tyler R.

Wild thing

“Enjoyed it, loved the tingle...good energy throughout the workout. Tastes great!”

-Ivan S.

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4. Amino-Gro BCAA Powder by iSatori

Amino-Gro BCAA Powder by iSatori is formulated to support muscle growth, recovery, and performance. It contains a clinically validated 2:1:1 ratio of branched-chain amino acids (BCAAs)-leucine, isoleucine, and valine-combined with Bio-Gro’s bio-active peptides. These ingredients work together to enhance muscle protein synthesis and reduce recovery time after workouts.

Key Benefits:

• This supplement enhances your performance.
• It helps reduce muscle soreness and accelerates your muscle recovery.
• It supports your muscle growth and development.

Key Ingredients:

• Branched Chain Amino Acids (BCAAs)
• Bio-Active Peptides extracted from Colostrum
• Glutamine
• Taurine
• Raw Coconut Water Powder
• Electrolytes

Customer Reviews

Best BCAA supp I've ever used

“This has become a normal part of my gym routine ever since the first time I used it. I can't go to my jiu jitsu camp or the gym without it now. I noticed I don't get nearly as sore the next day after tough BJJ rolling or weight lifting sessions. It gives me a nice boost in endurance and hydrates me way better than the aminos I was taking before. Since I've started stacking it and using it along with Bio Active Whey, my gains have been incredible. Highly recommend it to anyone who's still using the more "average" BCAAs.”

-Henry G.

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5. Alpha Lion SuperHuman Post

SuperHuman Post by Alpha Lion is a post-workout formula designed to optimize recovery and enhance muscle growth. It contains ingredients such as Creatine Monohydrate, Betaine Anhydrous, and Velositol®, intended to help replenish muscles and accelerate recovery after workouts

Key Benefits:

• It increases your muscle growth.
• It enhances your strength.
• It speeds up your muscle recovery.
• It improves your nutrient absorption.
• It helps replenish lost electrolytes.
• It helps reduce muscle cramps.
• It also helps prevent burns from the intense gym session.

Key Ingredients:

• Creatine Monohydrate
• Betaine Anhydrous
• Velositol®
• AstraGin®
• Electrolytes (Sodium, Potassium, Calcium)

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Honorable Mention- Mandro the Giant Gold Stack (For Advanced Lifters Only)

The Mandro The Giant Gold Stack is a supplement combination designed to support muscle growth during bulking phases. It includes two products commonly used by individuals aiming to increase muscle mass over time. The stack is intended for those who have reached a plateau in their progress and are looking for a structured approach to support continued development through training and nutrition.

Disclaimer: The Mandro The Giant Gold Stack is intended for individuals at an advanced stage of training who have at least two or more years of consistent experience with resistance training, structured dieting, and supplement use. This stack is not recommended for beginners.

Key Benefits:

• It helps increase strength.
• It helps increase muscle mass.
• It helps accelerate muscle recovery.
• It helps improve muscle endurance.
• It helps increase muscle hardness.
• It helps improve muscle definition.
• It helps improve protein synthesis.
• It helps increase muscle pumps.

Supplements in this Stack:

1. Super Mandro by Hard Rock Supplements
2. Andro the Giant by Hard Rock Supplements
3. Protex by Vital Alchemy
4. Joyful Joints by Vital Alchemy
5. Post Cycle 3x by Vital Alchemy

Customer Reviews

Absolutely the best

“Best product in the market that's legal super mandro”

-Patrick

Outstanding

“I originally bought this stack for myself but decided to stay natty so i passed it on to a friend who has gained nearly 20kgs :O yup he's 3 or 4 weeks into his pct which is not otc and his gains are sticking. Highly recommend this.”

-Mrbig

Best Stack Yet

“I've used this stack a few times and each time I am blown away with the results. 10/10 recommend. If looking to cut I would throw in androvar as well!”

-Donnman

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FAQs: Bench Press Programs

Q: How many times per week should I bench press?

A: We suggest the following frequencies depending on experience levels:

• Beginners: 2x per week (focus on form).
• Intermediate/Advanced: 2-3x per week (with varied intensity).
• Never bench daily—muscles need recovery!

Q: How long should I rest between sets?

A: For heavy bench press sets, rest 1.5 to 3 minutes. For lighter or accessory work, rest 30 to 60 seconds.

Q: How long should a bench press program last?

A: Programs can vary in length, but many effective programs run for 4 to 12 weeks. Our sample program is 8 weeks.

Q: How much should I increase the weight each week?

A: Weight increases depend on the program and your progress. Small, incremental increases are usually best.

Q: What’s the best rep range for bench press?

• Strength: 3-5 reps (85 %+ of max).
• Hypertrophy (muscle growth): 6-12 reps.
• Endurance: 12+ reps (less common for bench).

Q: Should I use machines or free weights?

A: Free weights like barbells and dumbbells are best for bench press progress. Machines can be used for extra accessory work.

Q: Can I mix this bench program with other strength training exercises?

A: Yes, but be careful not to overtrain. Make sure you’re balancing chest days with leg, back, and rest days.

Q: Should I always go to failure on my sets?

A: Generally, no. While pushing yourself is important, consistently going to absolute failure can hinder recovery.

Q: What should I do after I finish an 8-week program?

A: After completing a program, you can either repeat it (potentially with slightly heavier starting weights), take a deload week followed by a new program with different goals, or focus on a different aspect of your training.

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Final Thoughts

The bench press is a key exercise for building upper-body strength. A structured bench press program offers a path to increased strength.

This article explored what such a program entails. We looked at variations of the lift. An example 8-week program was provided.

Different variations and accessory exercises support balanced muscle development. Tracking progress is important to see changes and adjust the routine.

Attention to other muscle groups matters too. We hope this information aids your lifting career.

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Sources:

• https://www.endomondo.com/workouts/bench-press-program
• https://www.setforset.com/blogs/news/bench-press-program
• https://www.elitefts.com/education/how-to-bench-5-plates-raw-0-to-400-real-quick
• https://www.strengthlog.com/advanced-bench-press-program/
• https://barbell-logic.com/bench-press-program-for-strength/