3 Exercises That Boost Your Bench Press
To boost your bench press, you need to hone your technique and strengthen
your weaknesses
The following three moves build muscle and strength in commonly weak
areas for most men. They also help prevent the shoulder injuries that can
accompany a lifetime of pressing
Do them as straight sets or a mini circuit following your heavy pressing
work and your next personal record will be just around the corner
Chest-Supported Row
Building a big, strong upper back is key for enhancing the base with
which you can press from
That’s why many top powerlifters will say you want to “launch the barbell
off your chest with your lats
Pulling movements (which work your back muscles) are also key to
preventing the structural imbalances that result from too much pressing
and leave you with poor posture and a greater risk for shoulder
injuries
I recommend the chest-supported row option because it’s easier to perform
and recover from compared to the bent-over row
When you do the exercise, be sure to squeeze the top position for a full
count, visualizing hugging a bench with your upper back as you do so
Do 3 to 5 sets of 15 to 20 reps. Rest 1 to 2 minutes between sets
Chest-Supported Overhand-Grip Reverse Fly
Many fitness experts refer to the rear deltoid (the back of your
shoulder) as the lynchpin of the upper body: If it’s not properly
developed, you’ll be at risk for injury and you’ll bleed performance in
every key lift
Using an overhand grip on the reverse fly targets your rear delts the
most
When you do the exercise, try to crack a nut between your shoulder blades
at the top of the move
I also recommend keeping your arms as straight as possible, which means
you’ll need to use a lighter weight. But that’s good, because you’ll get a
better mind-muscle connection and prevent bigger muscle groups and
momentum from coming into play
Do 3 to 5 sets of 15 to 20 reps. Rest 1 minute between sets
Decline Triceps Extension
If you want a big bench, you need thick, roped-up triceps. It’s
science
In all seriousness, most guys miss a rep because their triceps crap out
and are unable to assist the bigger, stronger chest and shoulder muscles
in locking the weight out
So blow up those bad boys with the decline triceps extension. The slight
decline increases your triceps activation at the top of the move compared
to a flat bench setup, so use it when you can
Do 3 to 5 sets of 8 to 12 reps. Rest 1 minute between sets
