Top 10 Exercises For Bench Press

Introduction

This tutorial outlines effective exercises and strategies to improve your bench press performance, drawing from expert advice provided by Olympic strength coach Dane Miller. Whether you are an athlete looking to enhance your strength or simply aiming to increase your personal best, these exercises will help you target key areas of improvement.

Chapter 1: Warm Up

A proper warm-up is crucial for increasing bench press effectiveness. Here’s how to get started:

• Perform Split Squats with Thoracic Rotation:

  • Focus on rotating your upper body 180 degrees.
  • Do this movement on both sides to loosen up your upper back.

• Loosen Up Your Elbows:

  • Consider doing band pull-aparts to engage and strengthen your upper back.

• Understand Key Bench Press Areas:

  • Strength off the chest.
  • Mid-range strength.
  • Lockout strength.
  • Overall training volume.

Chapter 2: Slow Eccentric Press

To improve strength right off the chest, implement this exercise:

• Slow Eccentric Double Bounce:
  • Set up with a barbell and lift it off the rack.
  • Lower the bar slowly over a count of three (1-2-3).
  • Bounce off your chest and press back up.
  • Aim for 4-6 reps. This exercise should be done over 6-8 weeks.

Chapter 3: Decline Bench Press

To enhance your bench strength through increased volume:

• Decline Bench Press:
  • Use a decline bench to allow for heavier weights.
  • Focus on keeping elbows under the bar and avoid rotating forward.
  • Implement a narrower grip for better stability.

Chapter 4: Command Press

For hypertrophy-focused training, try:

• Command Press:
  • Perform presses with a pause at the bottom.
  • Use verbal commands to encourage explosive power.
  • This can help improve stability and strength off your chest.

Chapter 5: Dips

Dips are effective for developing mid-range strength:

• Weighted Dips:
  • Aim for 100-200 lbs of added weight.
  • This builds strength necessary for the mid-range of the bench press.

Chapter 6: Close Grip Incline Press

For tricep and shoulder strength:

• Close Grip Incline Press:
  • Use a narrow grip (14-16 inches).
  • Focus on controlled movements, bringing the bar down to just past your eyes and pressing back up.

Chapter 7: Cable Tricep Extensions

To target your triceps effectively:

• Lean Away Cable Extensions:
  • Set up in a cable machine position, leaning forward.
  • Focus on extending from your elbows to maximize tricep engagement.

Chapter 8: Explosive Push Ups

To enhance lockout strength:

• Pause Push Ups:
  • Perform push-ups, pausing at the bottom to improve your catch technique.
  • Progress to clap push-ups for added explosiveness.

Chapter 9: Military Press

To gain overall upper body strength:

• Dumbbell Military Press:
  • Use heavy weights (100 lbs or more) for 8-10 reps.
  • Focus on controlling the movement and engaging your upper back during the lift.

Chapter 10: Volume Training with Clap Push Ups

Incorporate volume into your training:

• Feet Elevated Clap Push-Ups:
  • Perform 5 reps, then transition into a tricep extension exercise, followed by a pause incline press with dumbbells.
  • Repeat this circuit to increase your overall volume and strength.

Conclusion

Improving your bench press involves a combination of targeted exercises, proper volume, and consistent practice. Incorporate these strategies into your routine to see significant gains. Remember to maintain a focus on form and control throughout your lifts, and consider tracking your progress over time to stay motivated. Happy lifting!