The bench press is one of the main tests of upper body strength, and there are any number of ways in which you can better your performance. Improve your technique by strengthening the muscles that are primarily responsible for generating power, the supporting muscles that stabilize your joints, and neural factors such as acceleration and coordination. Consult your physician before beginning any exercise program.
Periodization
This is the most common methods of improving the bench press. A periodized routine is one in which you spend a portion of it training with light weights to build endurance and improve acceleration of the bar, the next portion building muscle while sharpening technique, and the last section of the periodized cycle improving inter- and intra-muscular coordination which can only be trained at very high intensities. An example would be starting at 75 percent of your one-rep max for ten reps, then dropping the reps by one each week and raising the intensity by 5 percent every week. The goal would be to bench 105 percent of your one rep maximum at the end of the cycle.
Train Your Triceps
The triceps are the most active muscle during a bench press. They are responsible for extension of the elbow and work harder the closer you get to locking out the lift. They need to be trained with both higher reps to stimulate muscle growth, such as multiple sets of 10 reps of barbell and dumbbell triceps extensions; as well as with lower-rep exercises such as the close grip bench press and partial repetitions from pins in the power rack that work only the lockout, or last third of your bench press.
Train Your Shoulders
The anterior deltoid, or muscle on the front of the shoulder, is the second most active muscle in the bench press. In addition to the work it gets benching, you can work it harder by using the military press or front raises. Additional work for the side of the shoulder can be done with lateral raises. It is important not to neglect the posterior deltoid, as it is critical for stability of the shoulder joint and long-term joint health. The posterior deltoid maintains the accurate positioning of the shoulder joint while the arm is moving. Bent lateral raises and external rotations should be performed to keep your joints healthy.
Train Your Back
The latissimus dorsai, or the wide muscles in the back, do more than just contribute stability to your bench, they provide part of the initial push off the chest, assuming you tighten your back properly as you lower the bar. Training for your back does not have to be complicated, a few sets of chin ups as well as barbell and dumbbell rows will go a long way to giving you a solid platform from which to launch a much larger bench press.
References
- "Journal of Strength and Conditioning Research" Electromyographic Activity of the Pectoralis Major and Anterior Deltoid Muscles During Three Upper-Body Lifts; Barnett et al.; 2005
- "Journal of Strength & Conditioning Research:" Effects of Variations of the Bench Press Exercise on the EMG Activity of Five Shoulder Muscles; 1995
- "Journal of Physical Anthropology:" Muscle Power Output Properties Using the Stretch-shortening Cycle of the Upper Limb and Their Relationships with a One-Repetition Maximum Bench Press; 2006
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