[smcquade]

Hey, I'm trying to add 20lbs to my bench in a month as a challenge.

Any tips?

Thanks.

[Bossk]

Well how much is your bench today?

[smcquade]

Well how much is your bench today?

180

[CueBasE]

Im assuming you already have good form.

focus a lot on incline, decline and dumbbell press. Those will help your bench tremendously.

[smcquade]

Im assuming you already have good form.

focus a lot on incline, decline and dumbbell press.  Those will help your bench tremendously.

Cool. I have a pretty good incline, but why decline? just wondering...

[Cameron]

Look up 5x5 stronglifts. It's a pretty good beginner program if you're looking to build strength reasonably quick.

[sean_mcquade_]

I find alternating back and chest days helped my lifts a lot

[Agent Raigar]

Accessories. Proper rest. Nutrition. Good luck man!

[ThaNorthChild]

I see a lot of people neglect this aspect when trying to bench more and that's forearms. You have to get your forearms stronger and that will increase your bench...

[AMAVI]

Focus on pause benching and do heavy sets from 1 - 5 reps.

Give this program a try, it's M/W/F (benching 3 times a week) skip friday if you are too tired or can't get that session in.
every rep you do is paused and it should do good.

33% x 10 (warm up)
56% x 10 (warm up)
79% x 5
86% x 3
91% x 1
96% x 1
91% x 1
91% x 1
86% x 3
79% x5

[Sixen+]

Increase the frequency and weight. Put on loads that you can't do and need assistance with. Take your 1rm and tell your spotter you want help to 3.

[Ziamerkov]

400 calorie surplus. 3x3 training in all compound lifts to develop better CNS. Also proper rest and nutrition.

400 calorie surplus and lots of protein fuark

[hampros2]

inject steroids into your testicles