The bench press isn’t just a gym lift — it’s a test of power, dedication, and progress. From beginners aiming for their first 135-pound bench to experienced lifters pushing toward a 225 or even 315 milestone, the bench press remains a cornerstone of strength training.
But here’s the truth: if all you do is max out every chest day, your progress will stall. To consistently add pounds to the bar, you need a combination of smart programming, accessory movements, and explosive training. That’s where structured planning comes in — and why tools like Peak Strength training plans are game-changers for lifters who want to see steady, trackable progress.
In this article, our team at Garage Strength will cover 10 exercises guaranteed to increase your bench press, proven strategies to break through plateaus, and answers to common strength questions like Is a 225 bench good? How rare is 315? Is 135 respectable for beginners?
Increasing your bench press is not necessarily just a matter of throwing more weight on the bar each day. Hitting your bench press goals comes down to three pillars:
why i stopped chasing 1rm and started focusing on total volume
is it better to train strength in the morning or evening
should you use straps for heavy rows or focus on grip strength
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