Build a Stronger Bench With Smarter Programming

If your bench press has been stuck for a while, you’re not alone. Progress on the bench can be slower compared to other lifts, but often it comes down to smarter programming, not just working harder.

A solid bench press program does more than add heavy sets. It builds your chest, shoulders, triceps, and upper back in balance. It also teaches you how to manage weekly volume, use variations like paused reps and tempo work, and recover properly so you actually benefit from the training.

One of the most effective strategies is setting aside dedicated bench days twice a week, pairing heavy work with accessory lifts that strengthen common weak points. Over eight weeks, you can see noticeable improvements not just in how much you press, but how stable and explosive your lift feels overall.

If you want to really take your bench to the next level, check out the full downloadable program. Inside you will get the week-by-week breakdown, exact percentages, and exercise details to get the most out of your effort.

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We recently ranked the best gym bags for powerlifters, and we have one top choice for 2025. The KNKG Core Duffel. It’s durable and wide enough for a lifting belt and shoes (squat shoes and deadlift shoes).

If you’re looking for a deep dive, read the full review. It has multiple photos from a bunch of angles, including what it looked like when we put our powerlifting gear inside.

Short version: It’s big enough and tough enough for powerlifters. There’s also an external lifting belt attachment and an internal laptop sleeve.

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