Add 50 lbs to Your Bench Press

2. Develop your grip strength. "This will allow you to grip the bar harder," says Wendler, "which translates into a tighter body position that's critical for lifting more weight." Try pinch grips: Hold several five- or 10-pound plates (three or four, depending on the size of your hands) between your thumb and fingers on both hands and let your arms hang at your sides. Hold for 20 seconds. Perform two sets at first-gradually working up to four-resting two minutes between sets. Train your grip twice a week at the end of your lower-body workouts. You can also use Heavy Grips.

3. Train your lats. "Strong lats will not only improve your posture," says Wendler, "they'll also improve your bench-press form, giving you more control over the bar as you lower and press it." Furthermore, making sure your pulling muscles stay in balance with your pushing muscles lessens your risk of injury. Do plenty of rows and pullups in your workouts-as many total sets as you do for the bench press. "Begin each rep by pulling your shoulder blades together," says Wendler. "Aim for between six and 15 total reps."