If you want to increase bench press strength you need to shake up your routine every now and then. This will help you avoid hitting a plateau in your progress. One way to do this is to change the amount of reps you do per set. You can do this all of the time by setting up your bench press routine so that you do a light weight – high rep workout, a medium weight – medium rep workout, and a heavy weight – low rep workout.
When you do heavy bench press workouts you should use weights that will only allow you to do a few reps per set. Three to six reps is ideal when you are training heavy on the bench. Since you will be lifting very heavy, you should have somebody spot you. Rep out until you can’t possible do any more, and get an extra rep with the help of your spotter every now and then.
You can also try maxing out when you perform heavy bench press workouts. Testing your one rep max every now and then is a good way to gauge your strength level. You will definitely want somebody spotting you when doing this.
When you do a heavy bench press workout, you will want to stick with just a few compound exercises. Since you are only doing a few reps per set you can stick to flat, incline, and decline presses. Isolation exercises don’t work as well when only doing this many reps, and you do these types of exercises during your light and medium bench workouts. You can try using dumbbells if you want to, though you will likely need some assistance.
Heavy bench workouts are a great way for you to strengthen your pecs. If you always try to use a little more weight, you will eventually get a stronger bench press.