How to Increase Your Bench Press by 10kg in Two Weeks
Want to add 10kg to your bench press in just two weeks? It’s ambitious—but it’s possible. At Hammers Gym, we’re all about helping you push limits and crush goals. Whether you’ve hit a plateau or just want to shock your muscles into growth, here’s a proven plan to increase your bench fast.
1. Train Bench 3x Per Week (With Purpose)
You’re going to bench more often—but smarter. Here’s how to structure your week:
- Day 1 (Heavy Day): 4–6 sets of 3–5 reps at 85–90% of your 1RM.
- Day 2 (Speed Day): 6–8 sets of 2–3 reps at 60–70%, focusing on explosive bar speed.
- Day 3 (Volume/Hypertrophy Day): 4 sets of 8–10 reps at 65–75%, focusing on time under tension.
2. Focus on Form and Setup
Small tweaks = big gains.
- Pull your shoulder blades back and down.
- Plant your feet firmly and drive through your legs.
- Use a slight arch in your back to keep tension.
- Grip width matters—too wide or too narrow can cost you power.
Record your form if you can. The camera doesn’t lie.
3. Strengthen Your Triceps, Shoulders, and Upper Back
Your chest does a lot, but the supporting cast makes or breaks the lift.
Add these to your program:
- Close-grip bench press
- Dips (weighted if possible)
- Overhead presses
- Barbell rows and face pulls
4. Eat Like You Mean It
To gain strength, you’ve got to fuel up. This isn’t the time to be in a calorie deficit.
- Focus on protein (chicken, steak, eggs, shakes—you know the drill)
- Don’t shy away from carbs, especially around workouts.
- Stay hydrated. Strength fades fast when you’re dehydrated.
5. Recover Harder Than You Train
You grow when you rest—not just in the gym.
- Sleep 7–9 hours per night.
- Use foam rolling, massage guns, or mobility drills to stay fresh.
- Take rest days seriously. Active recovery (light cardio or stretching) is better than nothing.
Bonus Tip: Visualise the Lift
Before you touch the bar, close your eyes and see yourself hitting the lift. Confidence = kilos.
Final Thoughts A 10kg jump in two weeks won’t happen by accident. It takes intensity, focus, and consistency—but it’s 100% doable. Stick to the plan, trust the process, and get ready to surprise yourself.
See you on the bench.
