Build Your Bench Press with Learn To Lift Training Glasgow

Bench Press Basics: Master the Fundamentals

To improve your bench press, specificity and technique are key. That means practicing the lift regularly with proper form and full range of motion.

Getting better at the bench press starts with two golden rules: specificity and technique. If you want to excel, you’ve got to practice the lift itself—there’s no shortcut around it. That means hitting the barbell regularly, focusing on proper form, and using a full range of motion (no half-reps here!). 

At our Glasgow bootcamp, we ditch the bodybuilding-style body part splits in favour of upper/lower or full-body routines. Why? Because these approaches build functional strength and give your chest, shoulders, and triceps the consistent work they need to grow.

Picture this: instead of isolating your chest once a week, you’re hitting it multiple times with compound lifts that mimic real-world power. 

Whether you’re a beginner just learning the ropes or a more experienced lifter chasing a 100kg bench press, nailing the basics is your foundation for success.

How Often, How Much, and How Hard?

Building a big bench press isn’t just about lifting heavy—it’s about lifting smart. Consistency and balance are key, so here’s how to dial it in: 

• Volume: Strength comes from a solid base. Think of it like laying bricks—more quality reps and sets over time build the foundation for those personal bests (PBs). Start with moderate weights, for example 3 sets of 8 reps, and gradually increase the workload as your strength climbs.

• Frequency: The bench press loves repetition. Training it 2-3 times per week keeps your muscles adapting and growing without overtaxing your joints. Our personal training Glasgow programs are designed to fit this frequency into your busy life, balancing progress with recovery so you’re always ready to lift.

• Intensity: Pushing to your limit feels heroic, but doing it too often can backfire. Avoid training to failure every session—save those max-effort days for when you’re peaking for a big lift or competition. Steady progress beats burnout every time, and our coaches help you find that sweet spot.

Assistance Exercises to Boost Your Bench

Every lifter has a sticking point, and assistance exercises can be your secret weapon to break through plateaus. Here’s how to tackle yours with targeted moves:

• Weak off the chest? Paused bench presses—where you pause the bar on your chest for a second or two—help build a lot of strength in the bottom part of the movement to help blast through that initial push. We teach this technique in our bootcamp Glasgow classes, and it can be a game-changer for beginners and more experiecned lifters alike.

• Struggling at lockout? Partial reps (focusing on the top half of the lift) and tricep-focused work like close-grip bench presses or dips will strengthen that final squeeze. Your triceps are the unsung heroes of lockout strength—don’t neglect them!

Some other key considerations when it comes to assistance exercises is building certain muscle groups that are key in properly executing the movement. We can group these as follows:

• Prime Movers: Build your chest, triceps, and front delts with exercises like incline bench presses, overhead presses, and dumbbell flyes. These add variety and target the muscles that power your bench.

• Stabilisers: A strong bench benefits from a strong back and opposing muscles to the prime movers discussed above. Strengthen your lats, traps, and upper back with lat pulldowns, bent-over rows, and face pulls. These keep your shoulders healthy, something often overlooked but hugely beneficial for big lifts and longevity.

Lower Body and Conditioning: Keep It Balanced

While the bench press is your star player, don’t bench your lower body entirely (pun intended). Keep training your squats, deadlifts, but dial back the volume and intensity a bit—say, 2 sets instead of 3—to prioritise upper-body recovery for phases when you are really wanting to focus in on your bench press and drive it on in particular. Your legs still need love to support overall strength and stability, so think of it as maintenance mode. 

As for conditioning, a little goes a long way. Light cardio—like a brisk walk around Glasgow’s parks or a few rounds of battle ropes—keeps your heart healthy and can help speed up your recovery between sets for general training sessions and those focused on your bench press. Balance is the name of the game.

Nutrition & Supplements for Bench Press Success

As the old saying goes, you can’t out-train a bad diet, and this applies when strength is the goal too. Here’s how to fuel your bench press gains: 

• Calories: A slight surplus (think 200-300 extra calories daily) fuels strength and muscle growth—crucial for a lift like the bench press that thrives on bodyweight increases. Our personal training Glasgow team can help guide you on this to match your goals, whether you’re bulking or maintaining. (Yes, you can still gain strength in a deficit, but it can be a lot tougher!)

• Protein: Aiming for around 2g per kg of bodyweight is usually a solid target—around 160g for an 80kg lifter—to repair and build muscle. Chicken, eggs, and protein shakes are your allies here (other options too if you follow a different nutrition approach such as vegetarianism).

• Supplements: Creatine monohydrate (5g daily) is a proven, budget-friendly way to boost strength and power output. It’s not essential, but it’s a nice bonus. Other options like whey protein or caffeine can help, but whole foods are the real MVPs.
  

Get Started: Build Your Bench Press Today

Ready to smash it? Set a clear bench press goal—maybe it’s 80kg for 5 reps or a clean 100kg single—and commit to a plan.

Consistency is king, and hard work pays off. At Learn to Lift Training, our bootcamp Glasgow sessions bring the group energy to push you, while our personal training Glasgow offers tailored coaching to fine-tune your form and programming. Whether you’re lifting with mates or flying solo, we’ve got the tools to help you succeed. Start building your bench press now—your next PB is waiting, and we can’t wait to see you own that barbell!

Ready to lift smarter? Join Learn to Lift Training’s Glasgow Bootcamp for a fun, full-body challenge, or book personal training in Glasgow for expert coaching tailored to your bench press goals. Contact us today to kickstart your journey!