Let’s be honest…
The bench press isn’t the most important lift for rugby performance.
It won’t make you faster. It won’t fix your conditioning. And it’s not going to turn you into a dominant tackler overnight.
But… we also know every rugby player wants a big bench.
And that’s fine.
A stronger bench press can still contribute to:
Upper body strength in contact
Hand-offs and fend strength
Shoulder robustness (when trained properly)
So if you’re going to chase a bigger bench, let’s do it properly—with good technique, smart progression, and the right assistance work.
Step 1: Dial In Your Bench Press Technique
Before you even think about adding weight, fix your setup.
Most players leak strength because their technique is all over the place.
Key Bench Press Cues:
Set your upper back: Pull your shoulder blades back and down (like you’re trying to squeeze a pencil between them)
Create a stable base: Feet planted firmly, slight arch in your back
Grip the bar hard: This creates tension through your upper body
Control the descent: Don’t just drop the bar—own it
Elbows at ~45 degrees: Not flared out wide
Drive the bar up explosively
Good technique isn’t just about lifting more weight—it’s about protecting your shoulders and staying consistent.
Step 2: Use Smart Loading (Not Ego Lifting)
One of the biggest mistakes rugby players make?
➡️ Going too heavy too soon
You don’t need to max out every week to build a big bench.
In fact, you’ll get stronger faster by spending most of your time in the 70–85% range, building volume and consistency.
A Simple Progression Approach:
Use the double progression method:
Pick a rep range (e.g. 3–5 reps)
Start with a weight you can manage for 3 reps
Build up to 5 reps over time
Once you hit the top end, add 2.5 kg and repeat
Or use intensity cycling:
Week 1: 5×5
Week 2: 5×4 (heavier)
Week 3: 5×3 (heavier again)
Week 4: Back to 5×5 at the previous 5×4 weight
This keeps things structured, progressive, and—most importantly—sustainable.
Step 3: Build the Right Muscles (Assistance Work)
Your bench press will only improve if the supporting muscles are doing their job.
Here’s where most players go wrong—they just bench more, instead of building what supports the bench.
🔒 1. Triceps = Lockout Power
If you struggle to finish reps, your triceps are likely the weak link.
Exercises:
Close-grip bench press
Dips (weighted if possible)
Skull crushers / tricep extensions
🧱 2. Upper Back = Stability & Control
A strong upper back gives you a solid base to press from.
Exercises:
Barbell rows
Chest-supported rows
Pull-ups / chin-ups
👉 Rule of thumb: Row as much as you bench (if not more)
🚧 3. Rack Presses (Partial Range Strength)
Great for overloading specific parts of the lift—especially the top half.
How to use:
Set pins just above sticking point
Press heavier loads than your full-range bench
Focus on strong lockout
🏗 4. Paused Bench Press
Builds strength off the chest and improves control.
How to use:
Pause 1–2 seconds on the chest
Stay tight—don’t relax at the bottom
Step 4: Stay Consistent (This Is the Real Secret)
There’s no magic program.
No secret exercise.
No shortcut.
The players with the biggest benches are the ones who:
Stick to the basics
Progress slowly
Train consistently over months (and years)
Not the ones jumping between programs or chasing quick wins.
Final Thoughts: Build a Big Bench the Right Way
Yes—the bench press isn’t the foundation of rugby performance.
But if you’re going to improve it, do it properly:
Nail your technique
Train with submaximal loads
Use smart progression
Build the supporting muscles
That’s how you get stronger without wrecking your shoulders or stalling early.
And if you want a program that balances rugby performance AND getting stronger in the gym…
👉 Join the Rugby Renegade Membership
You’ll get structured strength and conditioning designed specifically for rugby players—so you’re not just chasing numbers in the gym…
You’re building strength that actually transfers to the pitch.
Get strong. Play better. And yes—build a big bench while you’re at it. 💪🏉
🔥 Join Rugby Renegade today and start training like a pro! 🔥
