MensHealth
  • News
  • Health
  • Fitness
  • Sex
  • Nutrition
  • Style
  • Weight Loss
  • Life
  • Podcasts
  • Motoring
  • Video
MensHealth
  • News
  • Health
  • Fitness
  • Sex
  • Nutrition
  • Style
  • Weight Loss
  • Life
  • Podcasts
  • Motoring
  • Video
Subscribe
Undercooked Meat Could Contain Potentially Blinding Parasites, Finds Study
Watch 1:17

Undercooked Meat Could Contain Potentially Blinding Parasites, Finds Study

{headline}

{headline}

How To Tell If You're Lifting Too Light In The Gym

How To Tell If You're Lifting Too Light In The Gym

This Is How Long You Should Rest Between Sets, According To Science

This Is How Long You Should Rest Between Sets, According To Science

If You're Doing This After Exercise, You're Completely Ruining Your Gains

If You're Doing This After Exercise, You're Completely Ruining Your Gains

Why Working Out In Winter Will Help You Smash Your Fitness Goals

Why Working Out In Winter Will Help You Smash Your Fitness Goals

{headline}

{headline}

Win The Arms Race

Win The Arms Race

Adam Driver Is Jacked as Hell In 'Star Wars: The Last Jedi,' and Here's How to Get His Body

Adam Driver Is Jacked as Hell In 'Star Wars: The Last Jedi,' and Here's How to Get His Body

Build Upper Body Muscle With This Intense Pump

Build Upper Body Muscle With This Intense Pump

{headline}

{headline}

Biggest Loser Contestant Makes Incredible Transformation

Biggest Loser Contestant Makes Incredible Transformation

This Is The Single Best Lower Body Exercise For Men

This Is The Single Best Lower Body Exercise For Men

The 6 Best Back Exercises for You

The 6 Best Back Exercises for You

19 Exercises That Carve a Rock-Hard Six-Pack

19 Exercises That Carve a Rock-Hard Six-Pack

32 Exercises That Make Your Arms Bigger

32 Exercises That Make Your Arms Bigger

The Best Exercise For Working the “Teardrop” Muscle Above Your Knee

The Best Exercise For Working the “Teardrop” Muscle Above Your Knee

The 5 Exercises Every Man Should Master

The 5 Exercises Every Man Should Master

  1. Home
  2. Fitness

3 Exercises That Boost Your Bench Press

Other than practicing the actual bench press, of course - by BJ Gaddour
  • 12 Sep 2016

To boost your bench press, you need to hone your technique and strengthen your weaknesses. 

 

The following three moves build muscle and strength in commonly weak areas for most men. They also help prevent the shoulder injuries that can accompany a lifetime of pressing. 

Do them as straight sets or a mini circuit following your heavy pressing work and your next personal record will be just around the corner!

 

1. Chest-Supported Row
Building a big, strong upper back is key for enhancing the base with which you can press from. 

That’s why many top powerlifters will say you want to “launch the barbell off your chest with your lats.”  

Pulling movements (which work your back muscles) are also key to preventing the structural imbalances that result from too much pressing and leave you with poor posture and a greater risk for shoulder injuries.  

I recommend the chest-supported row option because it’s easier to perform and recover from compared to the bent-over row. 

When you do the exercise, be sure to squeeze the top position for a full count, visualising hugging a bench with your upper back as you do so.

Do 3 to 5 sets of 15 to 20 reps. Rest 1 to 2 minutes between sets. 

 

2. Chest-Supported Overhand-Grip Reverse Fly
Many fitness experts refer to the rear deltoid (the back of your shoulder) as the lynchpin of the upper body: If it’s not properly developed, you’ll be at risk for injury and you’ll bleed performance in every key lift. 

Using an overhand grip on the reverse fly targets your rear delts the most. 

When you do the exercise, try to crack a nut between your shoulder blades at the top of the move. 

I also recommend keeping your arms as straight as possible, which means you’ll need to use a lighter weight. But that’s good, because you’ll get a better mind-muscle connection and prevent bigger muscle groups and momentum from coming into play. 

Do 3 to 5 sets of 15 to 20 reps. Rest 1 minute between sets. 

 

3. Decline Triceps Extension
If you want a big bench, you need thick, roped-up triceps. It’s science. 

In all seriousness, most guys miss a rep because their triceps crap out and are unable to assist the bigger, stronger chest and shoulder muscles in locking the weight out.  

So blow up those bad boys with the decline triceps extension. The slight decline increases your triceps activation at the top of the move compared to a flat bench setup, so use it when you can.

Do 3 to 5 sets of 8 to 12 reps. Rest 1 minute between sets.

  • Fitness
  • Exercise
  • Shoulder Chest Workouts

FREE Thermos Bottle - SAVE 40%

When you subscribe to Men's Health.

Subscribe Now
FREE Thermos Bottle

FREE Thermos Bottle - SAVE 40%

When you subscribe to Men's Health.

Subscribe Now
FREE Thermos Bottle

Recommended to you

Undercooked Meat Could Contain Potentially Blinding Parasites, Finds Study
Watch 1:17

Undercooked Meat Could Contain Potentially Blinding Parasites, Finds Study

{headline}

{headline}

How To Tell If You're Lifting Too Light In The Gym

How To Tell If You're Lifting Too Light In The Gym

This Is How Long You Should Rest Between Sets, According To Science

This Is How Long You Should Rest Between Sets, According To Science

If You're Doing This After Exercise, You're Completely Ruining Your Gains

If You're Doing This After Exercise, You're Completely Ruining Your Gains

Why Working Out In Winter Will Help You Smash Your Fitness Goals

Why Working Out In Winter Will Help You Smash Your Fitness Goals

{headline}

{headline}

Win The Arms Race

Win The Arms Race

Adam Driver Is Jacked as Hell In 'Star Wars: The Last Jedi,' and Here's How to Get His Body

Adam Driver Is Jacked as Hell In 'Star Wars: The Last Jedi,' and Here's How to Get His Body

Build Upper Body Muscle With This Intense Pump

Build Upper Body Muscle With This Intense Pump

{headline}

{headline}

Biggest Loser Contestant Makes Incredible Transformation

Biggest Loser Contestant Makes Incredible Transformation

This Is The Single Best Lower Body Exercise For Men

This Is The Single Best Lower Body Exercise For Men

The 6 Best Back Exercises for You

The 6 Best Back Exercises for You

19 Exercises That Carve a Rock-Hard Six-Pack

19 Exercises That Carve a Rock-Hard Six-Pack

32 Exercises That Make Your Arms Bigger

32 Exercises That Make Your Arms Bigger

The Best Exercise For Working the “Teardrop” Muscle Above Your Knee

The Best Exercise For Working the “Teardrop” Muscle Above Your Knee

The 5 Exercises Every Man Should Master

The 5 Exercises Every Man Should Master

MensHealth
  • About Us
  • Subscribe Today
  • Contact Us
  • Pacific Magazines
  • Partners
  • 7Plus
  • Terms
  • Privacy Policy
  • Privacy Statement
MensHealth Magazine Subscribe
  • About Us
  • Subscribe Today
  • Contact Us
  • Pacific Magazines
  • Partners
  • 7Plus
  • Terms
  • Privacy Policy
  • Privacy Statement

Brands

  • Women's Health
  • marie claire
  • Instyle
  • Beauty Crew

Pacific Network

  • Better Homes and Gardens
  • BHG Shop
  • New Idea food
  • New Idea
  • Who
  • Girlfriend
  • That’s Life
  • Home Beautiful
  • All Recipes
  • Practical Parenting
© 2019 Pacific Magazines
Get more from Men's Health

Magazine Subscription Offer

FREE Thermos Bottle - SAVE 40%

Shop This Offer
FREE Thermos Bottle