If you want to boost your bench press strength, focus on exercises that target the supporting muscles and improve stability, power, and control.
Key movements like the close-grip bench press, incline bench press, dumbbell bench press, overhead press, and bent-over rows can make a significant difference—keep reading for a detailed breakdown of how each exercise helps.
Close-Grip Bench Press: Targeting Tricep Strength
The close-grip bench press is an essential variation of the traditional bench press, designed to emphasize tricep activation.
This exercise is particularly effective for overcoming sticking points in the lockout phase, where the triceps play a dominant role in pressing power.
Why It’s Effective
The close-grip bench press shifts more of the workload from your chest to your triceps, making it invaluable for building strength where it matters most in the lift.
- Triceps Emphasis: By narrowing your grip, you target the triceps more directly than with a traditional bench press, which is heavily chest-focused.
- Lockout Improvement: The lockout phase, the final part of the bench press, is often where lifters struggle. Stronger triceps help you push through this sticking point.
- Carryover to Other Presses: Tricep strength developed here benefits other pressing movements, like the overhead press, by increasing overall pressing stability and power.
How to Perform
Executing the close-grip bench press with proper form is crucial for avoiding injury and maximizing effectiveness. Follow these guidelines to master the movement:
- Setup: Lie flat on a bench with your feet firmly planted on the ground. Ensure your back maintains a slight arch, and your shoulder blades are retracted.
- Grip Width: Grasp the barbell with your hands positioned about shoulder-width apart. Avoid going too narrow, as this can place unnecessary strain on your wrists.
- Lowering the Bar: Slowly lower the barbell to your chest, keeping your elbows tucked close to your torso. This positioning keeps the focus on your triceps and reduces stress on your shoulders.
- Pressing Up: Press the barbell back to the starting position, maintaining a controlled movement and avoiding flaring your elbows outward.
- Breathing: Inhale as you lower the bar and exhale as you press it upward. Proper breathing helps maintain core stability and control.
Actionable Tips
To get the most out of the close-grip bench press, prioritize form and gradual progression:
- Start Light: Begin with lighter weights to perfect your form and build confidence with the narrower grip.
- Grip Adjustments: Experiment with slight variations in grip width to find what feels comfortable while still emphasizing the triceps.
- Elbow Positioning: Keep your elbows close to your sides throughout the movement. Flaring them can shift focus away from the triceps and strain your shoulders.
- Controlled Tempo: Focus on a slow, controlled descent and a powerful press to maximize muscle engagement.
- Incorporate Into Your Routine: Use the close-grip bench press as an accessory lift, performing 3–4 sets of 8–12 reps after your main bench press work.
Incline Bench Press: Building Upper Chest Power
The incline bench press is a powerful variation that targets the upper portion of the chest, helping to develop a fuller and more balanced physique.
By adjusting the angle of the bench, you shift the focus to the upper pectoral muscles and anterior deltoids, making it a valuable addition to any bench press routine.
Why It’s Effective
The incline bench press is particularly effective for addressing imbalances in chest development and building strength for pressing movements.
- Upper Chest Activation: The inclined position shifts the emphasis from the mid-chest to the upper chest, an area often underdeveloped in lifters who focus solely on flat bench pressing.
- Anterior Deltoid Engagement: This exercise also recruits the front shoulders, improving stability and power in pressing movements.
- Improved Bench Press Performance: A strong upper chest supports the bar path during a traditional bench press, contributing to a smoother and more powerful lift.
- Balanced Chest Development: By targeting a different portion of the chest, the incline bench press ensures well-rounded muscle growth and reduces the risk of muscle imbalances.
How to Perform
Mastering the incline bench press requires attention to setup, form, and movement control:
- Adjust the Bench: Set an adjustable bench to a 30-45 degree incline. Angles beyond this range may shift too much focus onto the shoulders or reduce chest activation.
- Position Yourself: Lie back with your feet planted firmly on the ground and your back pressed against the bench. Keep your shoulder blades retracted to stabilize your upper body.
- Grip the Bar: Hold the barbell slightly wider than shoulder-width apart. This grip allows for optimal engagement of the upper chest without overloading the shoulders.
- Lower the Bar: Slowly lower the barbell to your upper chest, just below the collarbone. Control the movement and avoid letting the bar drop too quickly.
- Press Upward: Drive the barbell upward until your arms are fully extended. Maintain a controlled motion to keep tension on the target muscles.
- Avoid Common Mistakes: Prevent overextending your lower back by engaging your core and keeping a neutral spine throughout the lift.
Actionable Tips
To make the most of the incline bench press, fine-tune your approach with these practical tips:
- Use Moderate Weights: Begin with lighter loads to ensure proper form and avoid overloading the shoulders. Gradually increase the weight as your strength improves.
- Adjust the Incline: Experiment with bench angles within the 30-45 degree range to find what activates your upper chest most effectively.
- Control the Tempo: Focus on a slow descent and a controlled press to fully engage the upper pecs and prevent momentum from taking over.
- Grip Width Awareness: Avoid gripping too narrow or too wide, as this can shift tension away from the upper chest or place strain on the shoulders.
- Incorporate Dumbbells: Occasionally substitute dumbbells for barbells to allow for a greater range of motion and address muscle imbalances.
Dumbbell Bench Press: Enhancing Range of Motion and Stability
The dumbbell bench press is a versatile and highly effective exercise that enhances your pressing strength while addressing muscular imbalances.
Unlike barbell pressing, dumbbells allow for an increased range of motion and engage stabilizing muscles, making it an excellent addition to any strength training program.
Why It’s Effective
Using dumbbells for the bench press provides unique benefits that a barbell cannot replicate:
- Greater Range of Motion: Dumbbells allow you to lower the weights beyond the level of your chest, which activates more muscle fibers and promotes better chest development.
- Improved Stability: Stabilizing muscles in your shoulders and core are heavily engaged as each arm works independently, improving balance and control.
- Correcting Imbalances: Dumbbell pressing helps identify and address strength differences between the left and right sides of your body, leading to more even muscle development.
- Joint-Friendly Movement: The independent motion of dumbbells allows for a more natural arm path, which can reduce strain on the shoulders compared to a barbell bench press.
How to Perform
Mastering the dumbbell bench press requires proper setup and controlled execution:
- Setup: Start by sitting on a flat bench with a dumbbell in each hand resting on your thighs. Use your legs to help lift the weights as you lie back onto the bench.
- Starting Position: Position the dumbbells just outside your chest with your palms facing forward. Keep your feet firmly planted on the ground and your shoulder blades retracted for stability.
- Pressing the Dumbbells: Press the dumbbells upward in a controlled motion until your arms are fully extended. Ensure that the dumbbells stay aligned without touching at the top.
- Lowering the Dumbbells: Slowly lower the weights back to chest level, allowing them to go slightly below your chest for a deeper stretch. Maintain control throughout the movement.
- Symmetry and Balance: Focus on keeping both arms moving at the same pace to avoid favoring one side.
Actionable Tips
To maximize the benefits of the dumbbell bench press, pay close attention to these details:
- Start with Moderate Weights: Select weights that allow you to maintain proper form while challenging your muscles. The goal is control, not maximum load.
- Neutral Grip Option: If you experience shoulder discomfort, try a neutral grip (palms facing each other) to reduce stress on the joint.
- Slow Tempo: Use a slow and controlled movement to engage stabilizing muscles and avoid relying on momentum.
- Spotting and Safety: If using heavier weights, consider having a spotter to assist or perform the exercise with adjustable dumbbells to safely control the setup and finish.
- Dumbbell Variations: Experiment with incline or decline dumbbell presses to target different parts of your chest and further enhance stability.
Overhead Press: Strengthening Shoulders and Triceps
The overhead press is a cornerstone movement for building upper body strength, targeting the shoulders and triceps.
As a compound exercise, it improves pressing stability and power, which directly translates to better control and strength during the bench press.
Why It’s Effective
The overhead press strengthens key muscles involved in the bench press while improving overall pressing mechanics:
- Shoulder Development: The movement targets the deltoids, especially the anterior (front) portion, which supports and stabilizes the bench press bar path.
- Tricep Strength: The triceps play a significant role in locking out both the overhead press and the bench press, making them a critical focus area.
- Pressing Stability: By pressing vertically, the overhead press reinforces stability and control across multiple planes of motion, aiding balance during horizontal pressing.
- Improved Core Engagement: Maintaining a stable core while lifting overhead strengthens your torso, reducing the risk of lower back strain and improving overall lift mechanics.
How to Perform
Executing the overhead press with proper form is essential for safety and effectiveness. Follow these steps to perfect your technique:
- Setup: Stand with your feet shoulder-width apart. Grip the barbell with an overhand grip, just slightly wider than shoulder-width. Position the barbell at shoulder height, resting it across your upper chest and collarbone.
- Brace Your Core: Before lifting, engage your core by tightening your abdominal muscles to stabilize your torso and protect your lower back.
- Press the Bar Overhead: Push the bar upward in a straight line, keeping it close to your face as it moves past your head. Fully extend your arms at the top without locking out your elbows.
- Lockout Position: At the top of the lift, ensure the barbell is directly over your head and in line with your shoulders, hips, and ankles. This alignment avoids excessive strain on your lower back.
- Lower the Barbell: Slowly bring the bar back down to shoulder height, maintaining control and keeping your elbows slightly in front of your torso.
- Spinal Neutrality: Keep a neutral spine throughout the movement. Avoid leaning back excessively, as this can place undue stress on your lower back.
Actionable Tips
Maximize your results with these practical suggestions:
- Start Light: Begin with a manageable weight to focus on form, especially if you’re new to overhead pressing. Improper form with heavy weights can lead to shoulder or back injuries.
- Incorporate Pauses: Add a brief pause at the top of the movement to increase time under tension, which can improve shoulder activation and control.
- Engage the Core: Keep your core tight to avoid leaning back. A weightlifting belt can provide additional support for heavier lifts.
- Progress Gradually: Avoid overloading too quickly. Incrementally increase the weight as your strength and confidence grow.
- Dumbbell Option: For variation, perform the overhead press with dumbbells. This encourages an even greater range of motion and engages stabilizing muscles.
Bent-Over Rows: Improving Scapular Stability and Back Strength
Bent-over rows are a foundational pulling exercise that builds upper back strength and improves scapular control.
These benefits are crucial for stabilizing the barbell during a bench press, ensuring proper form, and reducing the risk of shoulder injuries.
Why It’s Effective
Bent-over rows provide essential support for pressing exercises by targeting muscles that balance and stabilize the upper body:
- Upper Back Strength: This exercise primarily works the lats, traps, and rhomboids, which are vital for maintaining control and stability during heavy pressing movements.
- Scapular Control: Strong, well-controlled scapulae enhance posture and shoulder health, reducing the risk of injuries caused by poor form or imbalances.
- Bench Press Stability: A strong upper back prevents the chest from collapsing under heavy loads, enabling better bar path control and power output.
- Functional Carryover: The pulling mechanics of the bent-over row complement the pushing mechanics of the bench press, creating balanced muscle development and reducing the risk of overuse injuries.
How to Perform
Performing bent-over rows with proper form is essential for maximizing effectiveness and avoiding strain:
- Setup: Stand with your feet hip-width apart and hold a barbell with an overhand grip. The grip should be slightly wider than shoulder-width.
- Hinge at the Hips: Bend at your hips while keeping your back straight and your core engaged. Your torso should be nearly parallel to the floor, and your knees slightly bent.
- Bar Path: Let the bar hang directly below your shoulders, just in front of your knees.
- Pull the Bar: Row the barbell toward your lower chest or upper stomach, squeezing your shoulder blades together at the top of the movement. Avoid using momentum or jerking the weight.
- Lower the Bar: Slowly lower the barbell back to the starting position, maintaining control and keeping tension in your back muscles.
- Posture Awareness: Keep your back flat and your neck in a neutral position throughout the movement to avoid undue strain on your spine.
Actionable Tips
Refine your technique and get the most out of bent-over rows with these actionable tips:
- Focus on Form First: Start with lighter weights to master the hip hinge and maintain a flat back. Perfect form ensures safety and better muscle engagement.
- Grip Variations: Experiment with overhand, underhand, or neutral grips to target different parts of your back. An underhand grip tends to engage the lats more directly.
- Squeeze at the Top: At the top of each row, consciously squeeze your shoulder blades together to maximize scapular activation and upper back strength.
- Avoid Rounding: Keep your lower back straight and avoid rounding your shoulders to prevent strain and injury.
- Controlled Tempo: Use a slow and steady tempo, focusing on both the pulling and lowering phases to maintain tension and control.
Conclusion
Improving your bench press requires more than just pressing—it’s about building strength, stability, and balance across supporting muscles.
Exercises like the close-grip bench press, incline bench press, dumbbell bench press, overhead press, and bent-over rows target key areas to enhance performance and reduce injury risk.
Incorporate these movements into your routine consistently, and you’ll see steady progress in both strength and technique.
