Top 4 exercises to increase your bench press strength

If you are struggling to increase the weight on your bench press, here are 4 exercises you can use to help strengthen your chest and get that new PB!

 

Exercise one: board press/block press

A bench pressing technique where you put a board or block on your chest. This is used to increase strength at different levels of the bench press movement through changing range of motion and is good for increasing over all weight.

Step 1: lay back on the bench as you usually would for the bench press movement.

Step 2: place a block or board on your chest so it covers the area you bring the bar down to. It’s helpful to have a spotter to ensure the board stays in the correct position.

Step 3: lift the bar up so your arms are fully extended to start the movement.

Step 4: bring the bar down to the block in line with your usual path to your chest. You will reach the block at a shorter range of motion where you will hold it for a second.

Step 5: drive the bar back up until your arms are fully extended once again.

Repeat this movements for 3 or 4 sets of 6 to 10 reps.

Exercise two: JM Press

This exercise places more tension on the triceps - allowing you to build up more strength in an area that can usually be a sticking point when you get to a heavier bench press.

Step 1: lay back on the bench with your body forward enough so the bar is above your head.

Step 2: grip the barbell with your hands roughly shoulder width apart. For safety, keep your thumbs wrapped around the bar.

Step 3: unrack the bar and begin with your arms fully extended above your head.

Step 4: tuck your elbows 45 degrees from your sides and point them forward. Your elbows will stay in front of the bar throughout the exercise. Bend your elbows, lowering the bar under control. Go straight down so the bar goes between your upper chest and your chin.

Step 5: the range of motion ends at a 90 degree angle, or when your biceps and forearms touch.

Step 6: extend your elbows and explosively push the bar straight up to complete your rep.

To build strength, do this exercise for 3 or 4 sets of 6 to 10 reps.

 

Exercise 3: incline bench press

This exercise improves overall strength and stamina of your chest with a big focus on your upper chest. It is good for building strength that will help with your overall bench press. This can be done with a barbell or dumbbells.

Step 1: set your bench incline to around 45 degrees.

Step 2: lay back on your bench with your feet flat on the floor. Your position should allow the bar or dumbbells to come straight down to your upper chest.

Step 3: grasp the barbell about 1.5 times shoulder width.

Step 4: start the lift with your arms fully extended and bring the dumbbell/ bar down keeping your elbows directly underneath. Bring down until your elbows are at a 45 degree angle.

Step 5: drive the weight back up to the starting position to finish the rep.

Proper form is important and voice arching your back or thrusting your head forward.

 

Exercise 4: smith machine bench press

This is a great way to build on your bench press. This movement takes out all stability required to do the bench press. This will allow you to focus on utilising your chest to drive the bar back up and the smith machine will add extra tension through out the hole movement.

Step 1: make sure the bench is set in the centre of the smith machine. Lay down on to the bench and bring the bar down to your chest, this will allow you to make any adjustments to bench on its positioning.

Step 2: pick the weight you would like to use. Just remember, even though we aren’t utilising are stabilising muscles, the machine adds extra tension through the cable system. So don’t be alarmed if it harder then what you expected.

Step 3: ensure your feet are placed onto the ground, that can be completely flat or pushing done on the top half of your feet.

Step 4: Lay back on the bench with slight curve in to your lower spine, so only your lower back and your shoulder blades are touching the bench. Set your hands to at least shoulder width position, to help stretch your chest in the movement. Once the bar is un-racked pinch your shoulder blades together to open up that chest to create the best contraction through the movement.

Step 5: lower the bar down to your mid chest until it is touching the bar.

Step 6: drive the bar back up to the starting position to complete the rep.

Complete this movement for 6 to 8 reps of 3

 

Now you can build up your bench weight, check out our ‘Chest Day, Every Day’ collection aimed at motivating you to hit your bench press goals.

 

Bronze level is 50kg for men and 20kg for women.

Silver level is 100kg for men and 50kg for women.

Gold level is 150kg for men and 90kg for women.

 

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