If you’re like anyone else, you’re either at a plateau, or just want to add some serious weight to your bench press:

1. Alternate the order of angled bench presses each chest workout
Keep your chest “guessing,” so it always feels challenged.

2. Try incorporating dumbbell presses into your workouts
Dumbbells provide a larger range of motion and stretch your chest more during the negative repetition.

3. Maintain a 4-6 rep range for adding mass
4 to 6 is the perfect rep range for heavy weight.

4. Consider training chest twice a week
Put your chest to work.

5. Train your Rotator Cuffs
Rotator Cuffs are inside your shoulder, and are used in many exercises, including Bench Press. The stronger your Rotator Cuffs are, the more ready they will be for a heavier bench press load.

One large decision that needs to be made is whether to workout chest once or twice per week. Chest is a large enough muscle to work it out twice a week, and it can be very beneficial if you’ve been trying to gain some size. The best and most efficient way to do this is to do a “Heavy” day in the beginning of the week and a “light” day near the end. I would recommend doing chest on Monday and Thursday, or Tuesday and Friday.