The bench press is a staple in many strength-training programs. Working to improve performance in similar exercises is an effective way to increase strength in the bench press. Focusing on the muscles you use in the bench press can add pounds to the bar and new muscle to your upper body.
Close-Grip Bench Press
Rather than using a shoulder-width grip as is the conventional bench press, you perform the close-grip bench press with a narrow grip on the barbell. The exercise is performed with only 12 to 15 inches of space between the hands and the elbows close to the side of your body. The narrow hand spacing and tucked elbow position forces your triceps and front deltoid muscle to work harder during the movement. Perform five sets of five to 10 repetitions.
Floor Press
If you have difficulty in the bench press that occurs near the end of the range of motion, you will benefit for the floor press. The floor press exercise allows you to focus on performing only the last portion of the press to overcome this sticking point. While lying on the floor in front of a squat rack, lower the barbell as you would in the conventional bench press. Because there is no bench, your upper arms will come in contact with the floor. Once contact occurs, press the weight back up to full elbow extension. The limited range of motion also decreases any momentum that may be generated during the bench press, which forces you to maintain proper technique. Perform five sets of five to 10 repetitions.
Weighted Push-Up
The weighted push-up is performed as a typical push-up with the addition of external resistance. Assume the push-up position, with hands shoulder-width apart and body straight. Have a training partner apply resistance manually by placing his hands across your upper back. You can also use a weight plate to apply resistance. If you're training alone, use a weighted vest to apply the extra resistance. Perform three sets of 10 to 15 repetitions.
Band Pull-Apart
An often neglected area of muscle when performing the bench press is the upper back. The muscles of the upper back, including the rear deltoids, are essential for maintaining stability while on the bench. The band pull-apart is performed by holding a resistance band in front of the body with arms fully extended and perpendicular to the body. The goal is to pull the band using the arms and focus on contracting the upper back muscles by pulling the shoulder blades together. Perform two sets of 15 to 20 repetitions.
References
- "Strength Training Anatomy"; Frederic Delavier; 2005
- "Encyclopedia of Muscle & Strength"; James Stoppani; 2006
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