You’ve been benching 60kg for months. Maybe years. Same weight, same reps, same frustration. You watch other men progressing to 80kg, 90kg, 100kg whilst you’re stuck.
You wonder: what are they doing that you’re not?
The truth: Bench press progression requires frequency (2 to 3 times weekly, not once), proper technique (leg drive, bar path, shoulder retraction), and strategic accessory work (close-grip bench, incline press, dips). Most men bench once weekly with poor form and wonder why strength stalls.
I’m Will Duru, a personal trainer with 10+ years’ experience in London. I’ve coached hundreds of men from 60kg to 100kg+ bench press.
What I’ve learned: Taking bench from 60kg to 100kg takes 12 to 18 months with proper programming. Key factors are benching 2 to 3 times weekly (not just Monday), fixing technique (most waste energy with poor setup), and addressing weak points through accessories (tricep weakness kills lockout).
Why Your Bench Press Is Stuck
Problem 1: Insufficient Frequency
What most men do: Bench press Monday only (chest day), maybe 4 sets weekly total.
Why it fails: Once weekly frequency is suboptimal for strength gains. Research shows 2 to 3 sessions weekly produces superior results compared to one session.
What you need: Bench or bench variation 2 to 3 times weekly. Heavy day, volume day, and optional technique day.
Will’s frequency prescription: “Client benching 70kg once weekly for 8 months, stuck. We increase to three times weekly (heavy Monday, volume Wednesday, technique Friday). Twelve weeks: benching 82.5kg. Frequency changed everything.”
Problem 2: Poor Technique Wasting Energy
Common technique errors:
- No leg drive (missing 10 to 15kg potential)
- Bar path wrong (pressing towards face instead of chest to shoulders)
- Shoulders not retracted (unstable base, energy leakage)
- Grip too wide or narrow (inefficient leverage)
Why technique matters: Poor technique means you’re fighting the weight instead of using biomechanics efficiently. Client benching 75kg with terrible form could potentially bench 90kg with corrections.
Will’s technique observation: “Client struggling with 77.5kg, form terrible (no leg drive, shoulders protracted, bar path wrong). We fix technique over 3 weeks, drop to 70kg to practice. Four weeks later: benching 80kg with proper form. Same strength, better technique, more weight moved.”
Problem 3: No Weak Point Addressing
Three common weak points:
Weak off chest: Bar won’t move from chest. Problem is chest or lat strength. Fix with paused bench press, dumbbell press.
Mid-range sticking point: Bar stalls halfway up. Problem is overall pressing strength. Fix with pin presses, floor press.
Lockout failure: Can’t lock arms out. Problem is tricep strength. Fix with close-grip bench, overhead extensions, dips.
Will’s weak point correction: “Client fails lockout every max attempt (triceps weak). We add close-grip bench twice weekly, weighted dips. Eight weeks: lockout strength dramatically improved, bench max increased 7.5kg.”
Problem 4: Random Training, No Progression Plan
What most men do: Bench “heavy” randomly. Some days 70kg × 8, some days 75kg × 5, no structure, no progression tracking.
Why it fails: No systematic overload equals no adaptation. Your body needs predictable increasing stimulus.
What you need: Structured 12-week blocks with planned progression tracked via 12REPS.
The Complete 12-Week Bench Press Programme
Programme Structure
Frequency: 3 times weekly (Monday/Wednesday/Friday)
Session types:
- Monday: Heavy day (3 to 6 reps, focus on max strength)
- Wednesday: Volume day (8 to 10 reps, build muscle mass)
- Friday: Technique day (paused reps, perfect form)
Progression: Increase weight when hitting all target reps with proper form.
12-WEEK BENCH PRESS PROGRESSION TABLE
Week | Monday (Heavy Day) | Wednesday (Volume Day) | Friday (Technique Day) |
1 | 65kg × 5,5,5,5 | 55kg × 10,10,10 | 52.5kg × 5,5,5 (3-sec pause) |
2 | 67.5kg × 5,5,5,4 | 57.5kg × 10,10,9 | 55kg × 5,5,5 (3-sec pause) |
3 | 67.5kg × 5,5,5,5 | 57.5kg × 10,10,10 | 55kg × 6,6,6 (3-sec pause) |
4 | 70kg × 5,5,5,4 | 60kg × 10,10,9 | 57.5kg × 5,5,5 (3-sec pause) |
5 | 70kg × 5,5,5,5 | 60kg × 10,10,10 | 57.5kg × 6,6,6 (3-sec pause) |
6 | 72.5kg × 4,4,4,3 | 62.5kg × 9,9,8 | 60kg × 5,5,5 (3-sec pause) |
7 | 72.5kg × 5,5,4,4 | 62.5kg × 10,10,9 | 60kg × 6,6,5 (3-sec pause) |
8 | 75kg × 4,4,3,3 | 65kg × 9,8,8 | 62.5kg × 5,5,4 (3-sec pause) |
9 | 75kg × 5,4,4,4 | 65kg × 10,9,9 | 62.5kg × 5,5,5 (3-sec pause) |
10 | 77.5kg × 3,3,3,3 | 67.5kg × 8,8,7 | 65kg × 5,4,4 (3-sec pause) |
11 | 77.5kg × 4,4,3,3 | 67.5kg × 9,9,8 | 65kg × 5,5,5 (3-sec pause) |
12 | 80kg × 3,3,2,2 | 70kg × 8,8,7 | 67.5kg × 5,4,4 (3-sec pause) |
Rest periods: Heavy day 3-4 minutes, volume day 2-3 minutes, technique day 2 minutes
Result after 12 weeks: Bench press increased 60kg starting point to 80kg+ (20kg gain in 3 months)
Accessory Exercises (After Main Bench Work)
Day | Exercise | Sets × Reps | Purpose |
Monday | Close-grip bench press | 3 × 8-10 | Tricep strength for lockout |
Monday | Dumbbell rows | 3 × 10-12 | Back strength for stability |
Wednesday | Incline dumbbell press | 3 × 10-12 | Upper chest development |
Wednesday | Weighted dips | 3 × 8-12 | Overall pressing strength |
Friday | Overhead tricep extension | 3 × 12-15 | Tricep mass |
Friday | Face pulls | 3 × 15-20 | Shoulder health |
Essential Bench Press Technique Checklist
Setup (Before Unracking)
1. Foot position:
- Feet flat on floor, driven into ground
- Knees at 90 degrees or slightly less
- This creates leg drive for pressing
Will’s cue: “Drive feet into floor like you’re pushing car. Leg drive adds 10 to 15kg to bench immediately for most clients.”
2. Shoulder blade retraction:
- Pull shoulder blades down and together (towards back pockets)
- Creates stable platform on bench
- Chest naturally rises, reducing range of motion
Will’s cue: “Imagine crushing orange between shoulder blades. Keep this tension entire set. Client loses retraction mid-set, bar becomes unstable.”
3. Grip width:
- Hands roughly 1.5 times shoulder width apart
- When bar on chest, forearms should be vertical (not angled in or out)
- Too wide: shoulder stress. Too narrow: tricep takeover
Will’s cue: “Bar on chest, forearms vertical when viewed from front. This is your optimal grip width.”
4. Back arch:
- Natural arch in lower back (not excessive)
- Glutes stay on bench
- Reduces range of motion legally, increases chest involvement
Execution (The Press)
1. Unrack properly:
- Use spotter or safeties
- Lock arms out fully before moving bar over chest
- Control the bar, don’t let it swing
2. Bar path:
- Lower to lower chest (nipple line or slightly below)
- Press up and slightly back towards shoulders (not straight up)
- Bar should finish over shoulders at lockout
Will’s cue: “Bar touches lower chest, press towards ceiling and back. Bar path is slight J-shape, not vertical line.”
3. Controlled eccentric:
- Lower bar in 2 seconds (not bouncing or dropping)
- Touch chest (don’t pause unless training paused bench)
- Maintain tension in lats and chest throughout
4. Explosive concentric:
- Drive bar up explosively from chest
- Drive feet into floor simultaneously (leg drive)
- Accelerate bar throughout press, don’t slow mid-rep
Will’s cue: “Touch chest, explode up, drive legs simultaneously. Most people miss leg drive timing. Practise until automatic.”
This Is Where 12REPS Maximises Bench Progression
The bench press challenge: tracking three weekly sessions with different rep schemes and weights.
Most men fail at bench progression because they don’t track properly or follow structured programme.
12REPS solves this:
Track Every Bench Session
What 12REPS provides: Log Monday heavy session (65kg × 5,5,5,5), Wednesday volume session (55kg × 10,10,10), Friday technique session (52.5kg × 5,5,5 paused). App shows last week’s performance, what to aim for this week.
Example progression tracked:
- Week 1 Monday: 65kg × 5,5,5,5 (target met)
- Week 2 Monday: 67.5kg × 5,5,5,4 (almost there)
- Week 3 Monday: 67.5kg × 5,5,5,5 (progression, increase to 70kg next week)
Will’s bench tracking: “Client not tracking does random bench sessions, stuck at 72.5kg for 4 months. We implement 12REPS tracking with structured programme. Twelve weeks: 72.5kg to 87.5kg. Systematic progression tracking changed everything.”
Try 12REPS free for 7 days. Track three weekly bench sessions with different weights and reps. See strength increasing weekly. Progression guaranteed.
Generate Structured Bench Programmes
What 12REPS does: Generate complete bench press programmes with heavy days, volume days, technique days based on your current max.
How it works: Input current bench max (60kg), app generates 12-week programme with three weekly sessions, all weights calculated, progression automatic.
Try 12REPS free for 7 days. Get structured bench programme. Stop doing random heavy sessions. Start systematic progression.
Exercise Library for Accessories
What 12REPS provides: Video demonstrations for close-grip bench, incline press, dips, paused bench, all with proper form.
Why accessories matter: Close-grip bench fixes weak lockout. Incline press builds upper chest. Dips create overall pressing strength. 12REPS shows proper execution.
Your Bench Press Progression Timeline
Weeks 1 to 4: Foundation
What happens:
- Learning proper technique (leg drive, bar path, retraction)
- Modest strength gains (60kg to 70kg range)
- Building work capacity for three weekly sessions
Typical progress: 60kg starting point to 70kg working sets
Will’s weeks 1 to 4: “Client learning proper leg drive and bar path. Strength increases modest (60kg to 68kg) but technique improving dramatically. Foundation being set.”
Weeks 5 to 8: Acceleration
What happens:
- Technique now automatic
- Strength increasing steadily
- Three weekly sessions feeling manageable
Typical progress: 70kg to 77.5kg working sets
Will’s weeks 5 to 8: “Same client, technique solid now. Strength accelerating (68kg to 76kg). Benching three times weekly no longer exhausting, body adapted.”
Weeks 9 to 12: Peak Strength
What happens:
- Approaching new max territory
- Confidence high
- Lockout strength from accessories paying off
Typical progress: 77.5kg to 85kg working sets, 100kg max attempt realistic
Will’s weeks 9 to 12: “Client week 12: working sets 82.5kg, max attempt 100kg successful. Started 60kg max twelve weeks ago. Forty kilogram increase in 12 weeks with proper programming.”
Beyond 12 Weeks: Continued Progression
What to do: Deload week (reduce volume 50%), then start new 12-week block with updated starting weights.
Realistic long-term progression: 60kg to 100kg takes 12 to 18 months with consistent training.
Will’s long-term bench: “Client Tom, started 60kg max. Month 6: 85kg max. Month 12: 97.5kg max. Month 14: 102.5kg max. Sixty to hundred kg bench in 14 months. Exactly what happens with proper frequency, technique, and programming.
Common Bench Press Mistakes
Mistake 1: Benching Only Once Weekly
Why it fails: Insufficient frequency for optimal strength adaptation.
The fix: Bench or bench variation 2 to 3 times weekly minimum.
Mistake 2: No Leg Drive
Why it wastes strength: Missing 10 to 15kg potential by not using legs.
The fix: Drive feet into floor throughout press, practise until automatic.
Mistake 3: Bouncing Bar Off Chest
Why it’s terrible: Dangerous for ribs, doesn’t build strength in bottom position.
The fix: Controlled 2-second negative, light touch (not bounce), explosive press.
Mistake 4: Neglecting Triceps
Why lockout fails: Triceps finish the press. Weak triceps equal failed lockouts.
The fix: Close-grip bench twice weekly, overhead extensions, weighted dips.
The Bottom Line
Increasing bench press 60kg to 100kg requires:
✅ Frequency (2 to 3 times weekly, not just Monday)
✅ Proper technique (leg drive, shoulder retraction, correct bar path)
✅ Structured progression (12-week blocks with heavy, volume, technique days)
✅ Accessory work (close-grip bench, incline press, dips for weak points)
✅ Consistent tracking (via 12REPS, know exactly what to beat each session)
✅ Patience (60kg to 100kg takes 12 to 18 months, not 8 weeks)
Will’s bench press coaching experience: “Client benching 70kg once weekly for 8 months stuck. Increase to three times weekly with structured programme tracked via 12REPS. Twelve weeks: 82.5kg. Frequency and structure changed everything. Client Tom 60kg to 102.5kg in 14 months with proper programming. Close-grip bench twice weekly fixed weak lockout, added 10kg to max. Leg drive coaching added immediate 10 to 15kg for most clients. Sixty to hundred kg bench realistic in 12 to 18 months with proper frequency, technique, and progression.”
Why 12REPS maximises bench progress: Track three weekly sessions (heavy, volume, technique), generate structured 12-week programmes, video library for accessories (close-grip, paused bench, incline press).
Try 12REPS free for 7 days. Get structured bench programme with three weekly sessions. Track progression week by week. Ensure systematic strength increases. Stop doing random Monday bench sessions. Start intelligent bench progression.
Bench press three times weekly. Fix technique (leg drive, retraction, bar path). Follow structured 12-week programme. Add accessories for weak points. Track everything via 12REPS. Progress from 60kg to 100kg in 12 to 18 months.
References
- Schoenfeld, B.J., Grgic, J., Ogborn, D., et al. (2019). Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training. Journal of Strength and Conditioning Research, 33(12), 3243-3251. https://doi.org/10.1519/JSC.0000000000002200
- Zourdos, M.C., Klemp, A., Dolan, C., et al. (2016). Novel Resistance Training-Specific Rating of Perceived Exertion Scale Measuring Repetitions in Reserve. Journal of Strength and Conditioning Research, 30(1), 267-275. https://doi.org/10.1519/JSC.0000000000001049
