Let's Talk Bench Press for Women

Coach Rob here and I hope you are doing great.

Tonight was bench night at Heavy Weights Barbell Club, and let me tell you… it was a fun one.

We’re finishing up a high-volume block right now, so the program called for 5 sets of 8 on bench press. 🤮😂

Let’s just say I got cursed at more than a few times — in the most loving way possible, of course 😂

But honestly? I love nights like this.

Because I get to coach women of all experience levels — from someone brand new who has never benched before… all the way up to high-level experienced lifters. And no matter where you fall on that spectrum, I genuinely love helping women get stronger in the bench press.

It’s one of the most empowering lifts there is, especially for women.

Once you learn it… everything changes.

Before we get into today’s bench tips, here’s a quick fun moment from last night:

Bella learned the bench press.
(Well… kind of.)

One of my lifters, Alyssa, was “coaching” Bella through the Bench press.
Click the link and be sure to check out the video.
My little Bench Girl lol.

Now… let’s talk bench press for women and the 3 things I want you to focus on.

1️⃣ Technique Comes First

The bench press is a skill — not just a strength test.

For the bench press everything matters:
• Your setup
• Your arch
• Your foot placement
• How you grip the bar
• How tight you stay
• How stable your shoulders are

A well-executed bench feels smooth, controlled, and powerful.
If your technique isn’t dialed in, this needs to be improved and constantly the foundation.

2️⃣ Volume & Practice Matter

The bench press responds REALLY well to frequent practice.

That’s why my lifters do more benching than almost any other lift — even if it means being “mad” at me during 5×8 weeks 😅

The more quality reps you get, the better your technique becomes… and the stronger you get.

Women especially benefit from:
• A variety of set/rep schemes
• Longer bench cycles and slow/steady progress
• Practicing 2–3+ times a week
• Staying submaximal so the reps are solid. Practice

Strength is built through consistent volume based off a technical foundation — not maxing out.

3️⃣ A Strong Back = A Strong Bench

Your back is the foundation of your bench press.
If your back isn’t strong, stable, and tight… the bar has nowhere to go.

Rows, pulldowns, rear-delt work, and upper-back strength make ALL the difference.
Every great bencher has a great back.

Think of your upper back as the “bench press platform” you press from.

You need a strong upper back to have a strong bench press.

Add these 3 simple tips to your benching to improve.

1. Technique
2. Frequency/Volume (Practice)
3. Strong Upper Back

Hope this helps.

Talk soon,
Coach Rob
Women Who Lift Weights

BTW If you want to follow a strength-focused program — and get coaching from me — now’s the perfect time.

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