The Bench Press can be considered the standard for judging strength. It’s one of the best ways to add strength, size, and power to the chest region.
If you really want to impress, you need to be able to do some solid bench presses, because it’s usually the first and only lift that intrigues the fellow gym-goer.
While to newbies the term “bench press” may seem unfamiliar, it’s actually something we inherently know. The bench press is a heavier, more demanding version of the exercise everyone at least attempted when they were younger – the pushup.
But if there has ever been an exercise that drives gym-goers to the very edge, it’s a bench press. If you’ve been a regular at the gym and are facing what is called a “plateau”, where your bench press weight doesn’t seem to increase anymore, it’s extremely frustrating. After all, you’re doing everything you can but the level doesn’t improve. What’s the point?
The answer is: You’ve been doing it wrong. Many people think that the way to force their bench press level to increase is to do more of them, but it doesn’t work like that.
You can blaze through your regular routine and keep adding more bench presses to the regime, but it will rarely work. The key here is to utilize other exercise, target those supporting muscle groups to push it to the next level.
So, if you were worried about the plateau, stop fretting! We’re here with a list of workouts that will surely pull you out of your struggles.
How to Increase Increase Bench Press
1. Barbell Row
Building lat muscles and posterior erectors can be quite helpful in pressing movies. The lats play a big role in your posture. This movement will improve your starting point while doing benches.
With an overhand, hold a loaded barber. The grip and feet should be shoulder-width apart, and slowly hinge at the hips to form a 45-degree angle between the ground and your torso. Tighten the core.
This marks the beginning point. Tighten your shoulder blades and rowing the barbell close to your belly button, bend at the shoulders and elbow. Remember to keep the core tight. Lower the bar to the starting position slowly. You’ve successfully done a rep.
Perform four sets of 10-12 reps per week. If you don’t have readily access to a barbell, alternate with dumbbell rows.
2. Floor Glute Bridge
Energy transfer on the bench is quite huge. Your glutes are super important muscle contributors of the body and when you keep them engaged during a bench press, that aid is bettering your posture when moving power all the way across the system from your heels. A glute bridge is a great exercise for this.
Lie flat on your back and bring your feet back. They should be making a 90-degree angle. Push your hips up toward the sky and drive the heels into the floor. Keep the focus of the movement at the hip by ensuring a rigid posture.
At the top, fully extend the hips and pause for two seconds. Return to the original position. That’s one rep complete. For best results, do four sets of 15 reps at least thrice or four times a week.
3. Shoulder Press
When it comes to a bench press, your anterior deltoids play a major contribution. This is why many people tire out after bench press workouts. Strengthen them to strengthen your bench press game.
Hold two dumbbells at the shoulder and stand. The palms should be slightly turned toward each other while the elbows form a 45-degree angle with the torso. Tighten the core and squeeze the glutes while slightly bending the knees. That counts as a start.
Push the dumbbells overheard, make your elbows and shoulders straight. Slowly bring the dumbbells back to the starting position. There’s one rep; do four sets of 8-10 reps every week.
4. Close-grip pushup
The stronger the triceps, the easier it is to level up in bench presses. Those allow you to lock out near the elbow, and although they play a more secondary role, their importance double when you keep the arms close to the body. Close-grip pushups significantly improve triceps power.
Start at a regular pushup position but with your hands a tad bit closer. The elbows should face behind you; tighten the core.
Now, bend at the shoulders and elbow and start lowering the chest till it’s about an inch above the floor. Press yourself back up. You’ve done one rep; do four sets of 10-12 reps a week.
5. Dumbbell Pullover
At this point you’ve understood that posture plays a big part in bench presses. The dumbbell pullover is a true ace in this field. This may be the exercise you’ve been skipping out on.
Lie on a bench with solely your shoulder blades. Plant the feet firmly on the floor. Now, squeezing the glutes, lift the hips up and drive the torso in the same direction so it’s now parallel to the floor.
This is where we really challenge the body. Directly over the chest, hold one dumbbell with both hands, a slight bend at the elbows. That’s the start. Now, lower the dumbbell behind your head slowly, stretching as far as you can without causing pain.
Halt, strengthen the core, and press back up. There’s one rep; perform four sets of 8-10 reps weekly.
You’ll require dedication and persistence to climb up the bench press ladder, but once you do, it’s a whole lot of glory! Have you done any of these exercises before?
If not, are you considering including them to your routine? Don’t just mindlessly do bench presses; know what actually works and build upon that.
Ready to blow everyone’s mind at the gym? Train hard!