- 1). Stretch and warm up before you begin your bench workout.
- 2). Work each muscle only once a week. If you are working too many muscles too many times per week, you could be over-training and placing yourself on a plateau. On a plateau, you won't increase your bench press.
- 3). Exercise your muscles by always beginning your workout with the bench press. The compound movements your body performs while bench pressing will help you receive the most benefit from the workout if you start with it.
- 4). Increase your triceps workout routine with exercises such as triceps presses and skull crushers. Working the triceps correctly is vital to the success of your bench press.
- 5). Add push-ups weekly to your workout routine. Lee Hayward's Total Fitness Bodybuilding website suggests eight sets of three reps performed as fast as you can with one minute of rest in between each set.
- 6). Monitor your caloric intake. The more you work out to increase your muscle strength, the more calories your body will need. Add 100 to 150 calories a day to your diet, which could help you pass your plateau.
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