Before I start offering advice, be aware that everyone is different and has different training ages and limitations so try and look for advice that will help you specifically, find the reason you may not be improving and change it.

Training Frequency

Training frequency in the context of a specific exercise is how many times you perform the exercise in a given week. Training frequency of the bench press is extremely important to progression. If you are bench pressing once per week and it is one of your primary goals to improve this lift then you will want to add another block of bench pressing into your week. This is one of the most effective ways to improve the bench press, through increasing the quantity of weekly sets through increasing frequency.

Be aware that training age will play a large role in how much you can increase frequency without risking injury. If you have been lifting for 6 months, you probably do not need to add in another bench press session and one will be plenty. If you have been lifting for three years and are only bench pressing once per week and you are looking to make progress on the bench press, then I would highly recommend adding in another bench press session.

Training Volume

Training volume is the amount of working sets you are performing in a given week, in this case how many sets of bench press you are performing. Lets say you are only performing three sets of bench press once per week. Moving this to five or six sets per week would be an easy fix to help improve your bench press. This ties in heavily with training frequency as when we increase frequency we increase volume. This point is more about ensuring you are performing enough sets in a session for it to create a potent stimulus and create adaptation.

When looking to see progress on a specific lift, try and perform it for a minimum of 8 working sets in the week split across two different sessions. On top of this, performing accessory work in the same movement pattern, in the case of the bench press, the horizontal press, can move you to between 15-20 sets in the movement pattern. Doing this amount of work on the specific lift and in the movement pattern will ensure progress if all recovery protocols are correct.

Use Effective Training Protocols

Effective training protocols include:

Use training blocks (macro, meso, micro cylces) is the most effective way to work towards specific goals. without this style of structured training it can be difficult to move towards specific goals. These training blocks need to be split into hypertrophy specific blocks and strength training specific blocks, this will allow you to periodically increase muscle mass and then increase strength. If you are currently not doing this style of progressive, organised training, then you are missing out on a great deal of results.

Finally, if you are doing all of this and are not performing the most basic of recovery protocols then you will just be shooting yourself in the foot. You need to be taking your sleep and nutrition seriously along with taking your stress levels into consideration.

Bench Press Technique

Having poor technique in the bench press will cost you a lot of kilos off your max. The correct set up, with the correct arch in the lower back will be extremely beneficial to both shortening the range of motion and increasing full body tension, which will drastically help you increase your bench press. For a bench press technique masterclass, have a watch of juggernaut training systems guide .

Training Intensity

This is also something that often goes under the radar. If you are not applying enough intensity into your training you are not going to see great results. Strength training is a challenging endeavour that requires a large application of effort. When you show up for your training session, make sure that you are bringing a certain level of intensity and seriousness that will allow you to find progress.