Want to add 10 kilograms to your bench press in two weeks? It is ambitious, but for lifters who have plateaued on a sloppy set-up or a stale routine it is very achievable, because most of the quick gains come from technique and focus rather than new muscle. Here is how to increase your bench press with a short, intense plan we use with members at Hammer’s Gym in Nunawading. Follow it exactly and be ready to surprise yourself.
Who it suits: lifters with at least a few months of benching experience and a known one-rep max (1RM). Beginners should keep adding weight steadily with basic progressive overload instead.
1. Bench three times a week, with purpose
You will bench more often, but every session has a different job. Leave at least a day between sessions.
- Day 1 – Heavy: 4–6 sets of 3–5 reps at 85–90% of your 1RM. Full rest (3 minutes) between sets. This builds maximal strength.
- Day 2 – Speed: 6–8 sets of 2–3 reps at 60–70%, moving the bar as explosively as possible with perfect control. This trains bar speed and technique without fatigue.
- Day 3 – Volume: 4 sets of 8–10 at 65–75%, focusing on a controlled three-second lowering phase. This adds muscle and reinforces the groove.
In week two, add 2.5 kg to the heavy day and 5% to the volume day if all reps were clean. Test your new max at the end of week two, or the start of week three if you feel beaten up.
2. Fix your set-up
Small tweaks produce big numbers. Before every set:
- Pull your shoulder blades back and down and keep them pinned to the bench.
- Plant your feet flat and drive them into the floor throughout the lift (leg drive).
- Keep a modest arch in your upper back to maintain tension; glutes stay on the bench.
- Find your grip width. Too wide costs range of motion and shoulder health; too narrow shifts everything to the triceps. Start with forearms vertical at the bottom.
- Lower the bar to your lower chest, elbows tucked at roughly 45 degrees, and press back up and slightly toward your face.
Film your sets from the side. The camera does not lie.
3. Strengthen the supporting cast
Your chest does a lot, but the triceps, shoulders and upper back make or break the lift. Add two or three of these after your bench work each session:
- Close-grip bench press (triceps and lockout)
- Dips, weighted if possible
- Overhead press (shoulders)
- Barbell rows and face pulls (a stronger upper back gives you a more stable platform to press from)
Rows matter more than most people think; our back exercises guide covers the best ones.
4. Eat like you mean it
You cannot add strength quickly in a calorie deficit. For these two weeks eat at maintenance or a small surplus, hit 1.6 to 2 grams of protein per kilogram of body weight, do not shy away from carbohydrates around training, and stay hydrated; strength drops fast when you are dehydrated. Read calorie deficit vs surplus.
5. Recover harder than you train
You grow between sessions, not during them. Sleep seven to nine hours, use foam rolling and mobility work to keep your shoulders fresh, and take rest days seriously. Light cardio and stretching on off days beat doing nothing. Our recovery hacks cover the essentials.
Bonus: visualise the lift
Before you touch the bar, close your eyes and see the rep: the set-up, the descent, the drive. Confidence is kilos. It sounds soft; every strong bencher does it.
Final thoughts
A 10 kg jump in two weeks does not happen by accident. It takes intensity, focus and consistency, and for many stalled lifters it is absolutely doable. Stick to the plan, trust the process and always use a spotter or safety bars on heavy days. If you would like your set-up checked or a full strength program written, our personal trainers are on the Hammer’s Gym floor every day. Claim a free one-day trial in Nunawading, minutes from Mitcham, Blackburn, Box Hill and Doncaster. See you on the bench.