A lot has changed in the world of lifting in recent years. But a lot hasn't. And (with all due respect to the squat, the deadlift, and every other awesome movement) for most lifters, the bench press is still the move to master. Lifting a bar loaded with big plates is an image that motivates everyone from the novice lifter to the diehard gym rat.
If a higher bench is your goal, you can go chase it with all sorts of complicated plans. But before you do, try these four strategies that have helped thousands of lifters start packing more plates onto the bar.
Strategy 1: Cluster Sets
Clusters are when you move a heavier weight a few reps, take a mini-rest, and repeat a couple more times. Forcing your muscles to lift a heavier weight than they normally would, even in cluster sets, overloads the muscle and forces a strength adaptation. Think of it as a power version of rest-pause training.
To perform a cluster set, warm up, then load up the bar with a weight that you can move for 4-5...
Source: 4 Time-Tested Strategies To Boost Your Bench!
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