5 Fastest Ways to Increase Your Bench 1️⃣ Bench 2–3x per week Studies show higher frequency = faster neural adaptations. Benching twice weekly can boost strength 10–20% faster than once a week. 2️⃣ Fix your setup before adding weight Leg drive upper-back tightness can instantly add 10–30 lbs to your bench without getting stronger at all. 3️⃣ Train triceps like your bench depends on it (because it does) Lockout strength comes mostly from triceps. Close-grip bench, dips, and skull crushers = up to