💪 Meathead Get Swole Saturday 💪 Quick Tip of the Week: How to Increase Your Bench Press Max

You want a bigger bench? Then it’s time to stop just “working out” and start training. Here's your Meathead-approved strategy to stack plates and slap egos.

Train the Triceps, Master the Pause, and Get Your Mind Right

1. Build Your Triceps Like a Savage

Your chest starts the press—but your triceps finish it. Weak lockout = weak bench. Add these into your weekly grind:

• Close-Grip Bench Press – 4x6 heavy

• Weighted Dips – 4x8 like you mean it

• Skull Crushers – 3x12 to torch your tris

2. Pause at the Bottom (Like a Champion)

Touch-n-go is for Instagram reps. To build raw power, pause for 1-2 seconds at the bottom of each rep during your bench sets. This kills momentum and forces pure strength output. It sucks. That’s why it works.

3. Train Heavy, Then Get Volume

• Max Effort Day: Work up to a 1-3 rep max (safely, with a spotter).

• Volume Day: 5x5 at 75-80% of your max. Focus on explosive reps, full control.

Combo of high intensity + volume = gains city.

4. Feed the Beast

If you're still eating like a bird, don’t expect to bench like a beast. You want PRs? Fuel like it.

• Protein: 1g - 2g per pound of bodyweight 

• Creatine: 10g daily

• Carbs: More than your girlfriend thinks you should eat

5. Mind Over Metal

Walk into the gym like you're there to kill your old max. Visualize the lift before you even touch the bar. Confidence is a weapon. Use it.

Final Word: You don't accidentally hit a new bench PR. You earn it—with smart programming, brutal tricep work, and a don’t-quit mentality. Put this plan into action for the next 8 weeks, and you won’t just increase your max…

You’ll obliterate it.

🔔 Stay jacked. Stay mean. See you next Saturday for more no-BS tips from MEATHEAD.