How to Tell If You're Benching Too Much

Last week you asked for more bench tips. We’ve got those below, and we’re including a new video on the serratus anterior. Fill out the survey below to let us know what else you want to see and we’ll get to work on it.

This Week’s Resources

• The Boxer’s Muscle: How to Strengthen Your Serratus Anterior

• Is Three Days a Week Too Much Bench Press?

• The Best Gym Bag for Powerlifting

• Bench More Weight With This Essential Rowing Exercise (MSN)

• How To Break Through a Bench Press Plateau

• Should You Bench With Flat Feet or Heels Up? (YouTube)

• 18 Exercises That Improve Bench Press Strength

• Weak In Middle Of Bench Press? Try These 6 Things

• CORE Duffel with Lifting Belt Attachment (KNKG)

• The 8 Best Landmine Core Exercises for Lifters

How Much Bench Press Is Too Much?

You’ve heard that the more you bench, the better you’ll get. And for beginners in their first year of lifting, this might hold true. Early on, repetition helps you nail down technique and build the foundational strength you need.

But once you move into intermediate and advanced territory—pressing in the 300s, 400s, or beyond—benching three times a week can do more harm than good.

The problem isn’t the effort; it’s the redundancy. When you repeatedly bench, you’re reinforcing efficiency in that movement. While that sounds great, it has a downside: efficiency reduces muscle recruitment.

Over time, you’ll find that benching stops stimulating your muscles effectively, and your progress stalls and you face that dreaded bench press plateau.

The Boxer’s Muscle

The serratus anterior, also called the Boxer's Muscle, might be the most underrated muscle in strength training. Whether you’re a powerlifter, strongman, or bodybuilder, this muscle plays a crucial role in scapular stability, protraction, and overall upper-body function.

One reason this matters for bench press strength: If your serratus anterior is weak or firing improperly, your shoulder will not function optimally.

Want to take your training further? Check out our article with nine serratus anterior exercises to maximize stability and performance.

This Week’s Sponsor

Thanks to this week’s newsletter sponsor, KNKG. We’re highlighting our favorite gym bag here, one we’ve tried and recommended in the past. And watch out for a new in-depth writeup as well.

Looking for a gym bag that will last a lifetime? Check out the CORE duffel from KNKG.

Where to Find the Best Deals on Hoka Shoes

Meaning “to fly” in Maori, Hoka was founded in 2009 so that anyone spending long hours on their feet could get the ultimate experience with optimum cushioning and stability. Less than 15 years after its founding, Hoka is bringing in revenues topping a billion dollars a year, so it’s clear that people are loving this brand. But with quality comes high prices, and Hoka is no doubt in the high end price-wise. Thanks to Brad's Deals, we found the best prices on Hoka.

Here are the top 8 stores where you can find great deals on Hoka.

Breaking Through a Bench Press Plateau

If you’re hitting a limit on your bench press, not progressing any more even though it feels like you’re working harder than ever, you’re at a plateau. And you’re not alone.

Here’s one way to break through.

Create More Tension Through Your Hands And Legs

One of the more common faults for even the most experienced bench pressers is just being a bit lazy with how much tension they're creating through their hands and legs.

If you've ever felt like the weight “just feels heavy today”, and there's no real explanation for why, it usually has to do with not squeezing your hands or driving through your legs hard enough.

Looking for more? There are several other options listed in our guide to breaking through a bench press plateau.

Exercises That Actually Improve Your Bench Press Strength

Improving your bench press comes down to nailing your technique but also doing exercises that can help you optimize your strength potential.

The barbell bench press is a compound exercise that is common in the sport of powerlifting. It's usually considered the “king” of all chest exercises.

The Incline Bench Press

The incline bench press is a barbell bench press alternative to regular benching that emphasizes the upper region of the pec muscle and the shoulders.

If you fail your bench at the chest, particularly if you have a large arch or at the mid-range of the lift, an incline bench may be an important exercise to add to the roster.

The incline bench press is set up like a bench press, except the bench is placed at about 55 degrees and can be both a main lift to swap out with your normal bench or an accessory you do after a few sets of regular benching.

Should You Bench With Flat Feet or Heels Up?

This question may seem minor, but foot placement plays a crucial role in maximizing stability, power, and overall technique. Here's what you need to know about the pros and cons of each approach, and why flat feet might be the key to unlocking your potential.

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