What is a good amount of weight to be able to bench press? Well, lets look at this in amount of total weight lifted and amount of weight compared to your own body weight.

If you can bench your own body weight 10 times then you can consider chest very strong. The downside is that if you only weigh 135 pounds that is not technically considered strong by others.

So what pectoral workouts will increase your bench press?

Believe it or not it may be that you are training your chest too often and that is causing you to not increase the strength of your chest. A great chest workout routine will allow you plenty of time to rest in between training sessions. I would recommend you only work your chest out 2 times a week.

Another aspect that will help you build more muscle on your chest and get stronger is by doing leg workouts. True, the muscles in the legs are completely independent from the muscles in your upper body but all the muscles are part of the same person. If you train all the muscles, they will all grow faster than if you choose to only train some of them.

If you are going for pure strength then you need to focus on never going under 5 repetitions during your sets. Try to stay in the 8 to 12 rep zone. Do this for 3 weeks and only train your chest 2 times each week. If you do this and start lifting legs and doing a whole body workout routine you will see an increase in your bench press.

The answer to how to increase your bench press has more to do with what other workouts and what not to do rather than more exercises to include in your chest workouts.

Some more chest workout tips would be to use dumbbells more often than using the bar and to do push-ups for a few weeks because they will help you break your plateau and get a stronger chest.