Remember to consult your doctor before starting any diet and exercise plan.
Nothing is used as a test of true strength like the bench press. It’s by far the most popular exercise in bodybuilding and easily the most ego bruising. Thankfully, with smart training and a little hard work, you can start packing plates onto the bar in no time!
Here are 10 tips and techniques you can use to bench more weight:
Plant Your Feet: Line your heels up with your hips and plant your feet firmly on the ground. 
Perform Single-Rep Sets: Doing single-rep sets will allow you to work with heavier loads helping you progressively increase your strength capacity.
Get a Grip: Grip the bar firmly, place it on the heel of your palm and wrap your thumbs around it. This will give you greater control of the bar and allow you to focus your strength on moving the weight. 
USE GOOD FORM!: If you find yourself squirming or shifting out of position to get your last few reps up, you're going too heavy and are probably going to get hurt. Perfect your form with weights you can handle before moving onto the heavier poundages.
Mind Your Muscle: A big bench is as much mental as it is physical. Visualize yourself pressing the weight with ease; picture the lift in your mind before you unrack it. You'd be amazed at the power of the mind-muscle connection! 
Carb Up: Carbohydrates provide your muscles with the energy they need to function. Make sure you consume slow-digesting carbs like oatmeal or sweet potatoes at least 60 minutes pre-workout to ensure you've got the fuel you need to bench BIG!
Add It Up: Add weight to the bar every set – even if it's 2.5 lbs. Every little bit of weight you add will help build more strength. Those small increments will lead to big gains!
Just Breathe: How you breathe during a set can have a huge impact on your strength. Inhale deeply as you lower the bar. Hold your breath as you explode up and exhale as the bar travels past the sticking point to the starting position. 
Get a Spot: Having a spotter on big lifts is a great way to work through sticking points and overcome strength plateaus. 
Strengthen Your Triceps: Your triceps are the muscles responsible for much of the force used to press the bar. Stronger triceps will help you work with heavier weight when chest day rolls around. Whether you’re a seasoned lifter or new to the iron lifestyle, these are tried and true techniques that can help anyone improve their bench to start pressing more weight.
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