The bench press is often regarded as the quintessential upper body exercise, essential for building strength and muscle mass in the chest, shoulders, and triceps. However, to maximize your bench press performance, it’s vital to incorporate a well-rounded routine that strengthens not just the primary muscles but also the supporting muscle groups. Here are eight must-do exercises that can help you achieve a bigger bench press, along with tips on proper form and variations.
1. Incline Bench Press
The incline bench press primarily targets the upper pectoral muscles, helping create a fuller chest and enhancing overall pressing strength.
- How to Perform:
- Set the bench at a 30-45 degree incline.
- Lie back on the bench and grip the barbell slightly wider than shoulder-width apart.
- Lower the barbell to your upper chest, keeping your elbows at about a 45-degree angle from your body.
- Press the bar back up to the starting position while squeezing your chest at the top.
- Benefits: This exercise helps increase the strength of the upper chest and shoulders, contributing to a more powerful flat bench press.
2. Dumbbell Bench Press
Using dumbbells allows for a greater range of motion and improved stabilization compared to a barbell bench press.
- How to Perform:
- Lie flat on a bench with a dumbbell in each hand, held at shoulder height.
- Press the dumbbells upward until your arms are fully extended above your chest.
- Slowly lower the dumbbells back to the starting position.
- Benefits: Dumbbells activate stabilizer muscles and improve coordination, which can lead to a stronger bench press.
3. Close-Grip Bench Press
This variation shifts the focus from the chest to the triceps, making it essential for developing lockout strength.
- How to Perform:
- Lie on a flat bench and grip the barbell with your hands about shoulder-width apart or closer.
- Lower the bar to your chest, keeping your elbows tucked in.
- Press the bar back to the starting position.
- Benefits: Close-grip bench presses target the triceps more effectively, enhancing the strength required for the lockout phase of the bench press.
4. Overhead Press
The overhead press builds strength in the shoulders, triceps, and upper back, which are crucial for stabilizing the bar during the bench press.
- How to Perform:
- Stand with your feet shoulder-width apart.
- Hold the barbell at shoulder height, palms facing forward.
- Press the bar overhead until your arms are fully extended.
- Lower the bar back to shoulder height.
- Benefits: This exercise improves shoulder stability and increases pressing power, contributing to a stronger bench press.
5. Push-Ups
Push-ups are a classic bodyweight exercise that enhances overall upper body strength and endurance.
- How to Perform:
- Start in a plank position with your hands slightly wider than shoulder-width apart.
- Lower your body until your chest nearly touches the floor.
- Push back up to the starting position.
- Benefits: Push-ups activate the chest, shoulders, and triceps, providing a solid foundation for the bench press.
6. Tricep Dips
Tricep dips are excellent for isolating and building strength in the triceps, which are essential for the final phase of the bench press.
- How to Perform:
- Use parallel bars or a sturdy bench.
- Support your body weight with your arms straight and legs hanging down.
- Lower your body until your upper arms are parallel to the ground.
- Push back up to the starting position.
- Benefits: Dips enhance tricep strength, which is crucial for pushing through the lockout portion of the bench press.
7. Lat Pulldowns
Building a strong back is essential for a powerful bench press, as it provides stability during the lift.
- How to Perform:
- Sit at a lat pulldown machine with your feet flat on the ground.
- Grip the bar with an overhand grip, slightly wider than shoulder-width.
- Pull the bar down to your upper chest while squeezing your shoulder blades together.
- Slowly return to the starting position.
- Benefits: Lat pulldowns strengthen the lats and upper back, which are vital for maintaining proper form during the bench press.
8. Face Pulls
Face pulls target the rear deltoids and upper back, promoting shoulder health and stability.
- How to Perform:
- Use a cable machine with the pulley set at upper chest height.
- Grip the rope attachment with both hands and pull it towards your face, keeping your elbows high.
- Squeeze your shoulder blades together at the peak of the movement.
- Return to the starting position with control.
- Benefits: This exercise improves shoulder stability and balances shoulder development, which is critical for a solid bench press.
Sample Workout Routine
Incorporate these exercises into your training program to support your bench press goals. Here’s a sample routine:
- Warm-Up:
- 5-10 minutes of dynamic stretching focusing on the shoulders, chest, and triceps.
- Workout:
- Flat Bench Press: 3-4 sets of 6-8 reps
- Incline Bench Press: 3 sets of 8-10 reps
- Close-Grip Bench Press: 3 sets of 8-10 reps
- Dumbbell Bench Press: 3 sets of 8-10 reps
- Overhead Press: 3 sets of 8-10 reps
- Lat Pulldowns: 3 sets of 10-12 reps
- Tricep Dips: 3 sets of 10-12 reps
- Face Pulls: 3 sets of 12-15 reps
- Cool Down:
- 5-10 minutes of static stretching, focusing on the chest, shoulders, and triceps.
Conclusion
To achieve a bigger bench press, it’s essential to strengthen not only the primary muscles involved but also the supporting muscle groups. By incorporating these eight exercises into your training routine, you’ll build a solid foundation for increased bench press strength.
Focus on proper form, progressively overload your muscles, and stay consistent with your training. With dedication and a well-rounded approach, you’ll see significant improvements in your bench press performance. Remember, a bigger bench press is not just about lifting heavier weights; it’s about training smartly and effectively.
