The bench press is a classic free weight upper-body exercise that uses the pectoralis major muscles of your chest, the anterior deltoids at the front of your shoulders and the triceps at the back of your upper arm. The bench press is part of the sport of power lifting and is also used by numerous establishments and organizations as a test of strength.
Step 1
Increase the strength of your triceps. For many lifters, weak triceps muscles limit the amount they can bench press. To develop your triceps, perform floor presses. Floor presses are similar to the bench press except instead of lying on an exercise bench you lie on the floor---this limits your chest involvement and maximizes the demand placed on your triceps muscles. Lower the bar from full extension over your chest until you upper arms touch the floor. Push back up to full extension and repeat. Use a heavy load and low repetitions to develop strength in the backs of your arms.
Step 2
Increase your explosiveness. Most lifters can lower a heavy weight but find it hard to push the weight off of their chests. To develop the power required to do this, perform plyometric push-ups. Place your hands on the floor, and walk your feet back until your weight is supported on your hands and feet only. Keep your head, hips and heels aligned. Inhale, bend your arms and lower your chest to within one inch of the floor. Explosively extend your arms, and push your upper body off of the floor. Clap your hands while you are in midair. Upon landing, drop back down to the floor and repeat. Perform multiple sets of low to moderate repetitions focusing on producing maximum pushing power.
Step 3
Strengthen your stabilizer muscles. You are only as strong as your weakest link, and if your body is unable to support the force generated by your arms, shoulders and chest, the weight you can lift in the bench press will be compromised. To strengthen your stabilizer muscles, perform Swiss ball dumbbell bench presses. Hold a dumbbell in each hand and sit on a Swiss ball. Walk your feet forward, lean back and lie on the ball. Your legs should be bent to 90 degrees, your feet flat on the floor, your knees, hips and head aligned and your upper back and head supported by the ball. From full extension, inhale, bend your arms and lower the dumbbells to your shoulders. Exhale and press the dumbbells out to arms' length directly over your chest. Repeat for six to eight repetitions using a moderate to heavy weight.
Tips and Warnings
- Warm up by performing some light cardio, joint mobility and dynamic stretching exercises before performing any heavy weightlifting exercises to minimize your risk of injury.
- Because of the danger of getting pinned when performing the bench press, use a spotter for safety.
Things You'll Need
- Barbell
- Free weights
- Exercise mat
- Swiss ball
- Dumbbells
References
- "Serious Strength Training"; Tudor Bompa, Mauro Di Pasquale, and Lorenzo Cornacchia; 2002
- "Designing Resistance Training Programs"; Steven Fleck and William Kraemer; 2003
- "Anatomy of Exercise: A Trainer's Inside Guide to Your Workout"; Pat Manocchia; 2009
Member Comments