How can I increase my bench press weight?

To increase your bench press weight, follow these strategies:

• Progressive overload: Gradually increase the weight or number of reps each week.
• Focus on form: Ensure you have a solid setup, with feet planted and back slightly arched.
• Strengthen supporting muscles: Work on triceps, shoulders, and chest with accessory exercises like dips, shoulder presses, and dumbbell flies.
• Use bench press variations: Incorporate incline, decline, and close-grip presses to target different muscle fibers.
• Rest and recover: Allow 48 hours between heavy chest workouts for recovery and muscle growth.