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Increase the weight lifted 2.5 to 10 pounds each week to increase your bench press between 10 and 40 pounds in a month. Perform heavy bench press at least once a week but not more than twice weekly on nonconsecutive days.
Step 5. Test your bench press at the end of week 10. Take four to five days off benching prior to these and conduct the test safely. Warm up with multiple sets of five to 10 reps, adding a little weight on each one.Once this becomes tougher, drop to sets of two to five reps and keep adding weight every set.or those at more of an intermediate or advanced level, however, bench press progress is a little harder to come by. Boosting your bench by 50 pounds in 10 weeks is possible, but it takes an advanced, bench-specific routine.