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The strength training staple is one of the premier exercises that will consistently be one of your heavier training lifts. But you should also remember that the bench press is powered by more than just your chest muscles—you'll recruit the shoulders, triceps and even your core to an extent in order to pull off your max lifts. Knowing how those muscles play a role in performing a solid bench press, and which muscle group may be the cause of your failure to bust through a sticking point, say Men’s Health fitness director Ebenezer Samuel, C.S.C.S., and Advisory Board member David Otey, C.S.C.S.“We tend to neglect how much bracing foot contact five points of contact throughout the bench feet and hands,” Otey says. “They play such a critical role and we can learn a lot of this stuff through some of these extra exercises that will put us in a better position for that barbell.”In other words, mastering the king of chest exercises takes full-body effort. So it’s important to get acquainted with other accessory exercises that can help enhance your bench press and find a way to add them to your routine. 5 Exercises to Help Boost Your Bench PressHalf-Kneeling Overhead Press3 to 4 sets of 8 to 10 repsOftentimes shoulder pain or instability drive people away from performing bench presses, so it would make sense to work on strengthening your shoulder muscles. The half-kneeling overhead press is a great unilateral exercise to really focus on a precise pressing motion and concentrate on just your shoulders. The half-kneeling position forces to you to think about stabilizing the pelvis and also keeping the rib cage down and abs tight—which adds a bit of core training to the move as well. Be aware, however of not arching your back—stay straight and think about keeping this move a vertical press, not incline. Pushup with Band Resistance3 sets of 8 to 12 repsIf you can regularly knock out 25 to 30 reps of pushups, you’re going to be in need of a greater challenge to your chest. Adding a bit of resistance to your pushups will help you make greater bench press gains. By adding a resistance band, you’re going to be working on adding acceleration and explosion to your pushups—which should translate to a more powerful bench press down the road. Once again, keeping your core activated throughout the movement is important—remember you want to be transferring energy from the ground up for an explosive bench. A resistance band will help achieve this. Burnout is not the goal, instead, work toward continuing to master the lockout form. Some good options include working these as a drop set on a bench press day or even thrown in on an accessory work day. JM Press3 to 4 sets of 6 to 8 repsIf increasing your bench press load remains difficult, there’s a good chance your triceps are lacking in the strength department. One unique exercise to help fix this is called the JM press—a close-grip bench press and skull crusher hybrid variation that’s going to give lifters a unique opportunity to explore pressing away from the body. The JM press allows you to lift a little heavier than other triceps exercises—which makes it an equally effective arm day workout as well. It could be done with a barbell or dumbbell, and could be a bit tricky at first, so be aware of these setup steps.Be sure to stack your elbows, shoulders and wrists over your chest.Dumbbells should be placed more toward your eyebrows space. Create shoulder tension to stabilize a little more.From there let the elbows descend toward the sides of your ribcage—do not flare your elbows—as the weight drops toward your chin ad collarbone. Chest-Supported Incline Row3 to 4 sets of 8 to 12 repsAdding chest support to a row, the standard pulling movement, allows you to focus entirely on your posterior chain. While that might strike you as being unrelated to the chest-centric exercise, it's actually a key (and often overlooked) accessory to improving your bench press.This exercise is going to strengthen your lats, which play a key role when it comes to bench pressing when it comes time to stabilize yourself on the bench. The goal is to grab the bar, and place your shoulder blades in an optimum position in order to explode the weight off your chest. But if you don't have that proper posterior chain placement, the negative effects may carry over to your front. This chest-supported row allows you to arch in our thoracic spine, allowing your chest to possibly come off the bench. It also allows you to target your middle and upper traps, which comes to play when it comes to a tighter setup on the bench. One great benefit of the chest-supported row is that you’ll discover after a while how and where should be placed alongside your torso. This is a key element that will carry over to your bench press form. Floor Press4 sets of 6 to 8 repsSometimes not utilizing a full range of motion can be useful—and there’s no greater example of this than the floor press. This variation is safer for your shoulders, allowing you to lift heavy without as much risk of injury as the standard form of pressing, and it can be performed with a variety of implements (dumbbells, barbells, etc.). The movement hits your triceps, and works great as means to improve the \"lockout\" portion of the bench press. A similar variation—the pin press—is another effective exercise that you can load weight and work through that shorter range of motion, and is a great post-bench press accessory move. 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Every guy wants a bigger bench press. Every guy wants a stronger bench press. But the best way to get there is not just to bench press. - No, I mean one of the biggest things that I wanna do when I was younger was get a Schwarzenegger sized chest. And when it comes to the functionality of it, the fact is the bench press is gonna be one of your heaviest lifts that you can do from an upper body perspective. So it makes sense if you're trying to attack that as a specific goal, you should know exactly what muscles are involved and how to build yourself towards getting there. - Exactly. When you think of the bench press in particular, obviously that Schwarzenegger sized chest, triceps and shoulders are also involved. And we have a ton of core engagement too that I think people forget. Our abs and glutes have to be really live while we're bench pressing. - Yeah, we tend to neglect how much bracing, foot contact, five points of contact throughout the bench, feet and hands. They play such a critical role and we can learn a lot of this stuff through some of these extra exercises that'll put us in a better position for that barbell bench press. - Exactly, this is also the lift that's going to teach you to push anything away, whether it's another human on the football field, whether you're trying to get off off the ground, that function of the bench press is also critical. But like you said, we want to attack it, not just by bench pressing, but by working through some exercises that hit our other functions. So let's get right to our big five lifts for your bench press. So number five on our list, we're going to go to the half-kneeling overhead press. Ideally with a kettle bell, although you can really use any implement that you want for this. And what we're trying to get out of this is a really, really good overhead press and we're trying to really build up our shoulders, focus on that pressing motion while attacking our shoulders and while thinking about our shoulders which is not something I feel like people do when they bench press. - No, specifically when you're looking at a bench press, most people will stop on their journey for training because of shoulder pain. And a lot of that shoulder pain can come from instability or lack of strength in that very primary joint from your pressing and pulling. And we use the shoulders a lot, especially with any upper body workout, it's the main junction we have to operate through. So especially for that, we wanna make sure that we can build as much strength as possible with our training in the shoulder to help support us through a bench press. But then when it comes to programming, we have to take that extra step of knowing where to place it in that personal program and how much to add. - Exactly. And that's why to me, I think the half-kneeling overhead press is king because especially with that kettlebell, we get to use a large load but the kettlebell is gonna place you in a safer shoulder position than you'll get out of a barbell press or a dumbbell press. Now those are acceptable if that's what you have access to, you want to get some kind of overhead press in there. - The happy link position really gives you better access to stabilize the pelvis in a way that allows you to press overhead from single side or both the same time. - Big thing, when you're doing your overhead press, regardless of the variation, we wanna think about keeping our ribcage down. So thinking of keeping our abs tight. Don't let your back arch too much because then all you're doing is you're actually taking a little bit of emphasis off of your shoulders. Suddenly you're putting it back on that chest. We want to make sure that we're making this a shoulder press and we're making this as vertical of a press as we can. This is not an an incline press. You're gonna do that in your normal chest training. - I try and stay within strength reps of about eight to ten if possible for somebody because then you can focus on your form, you can focus on how you're bringing through it. Whether it's a kettle or dumbbell, you get a lot of benefits from when you're doing it within those strength types of repetition. - So that's number five, the half-kneeling single arm overhead press. - And if we're talking about number four we're gonna choose ourselves with another shoulder stabilizing exercise and a basic when it comes to principles of strength training. The pushup. But we're gonna give you a resistance band option for that pushup. - If you're bench pressing, if you're bench pressing heavy at some point you're gonna outgrow pushups. You're gonna find yourselves doing sets of 15, 20, 25 numbers much higher than that. We want to add a little bit of resistance to that with the resistance band, which is gonna one, teach a little bit of acceleration. We always wanna learn how to be explosive. That's gonna help your max, that's gonna help you drive up those bench press numbers. And two, when you've got that resistance band around you, you're gonna have to be thoughtful with your core. And anytime we can emphasize that core, I think that's so important, because people forget, you want to translate energy up through the ground when you're doing a bench press and that involves squeezing your glutes, squeezing your abs and having that and not being loose through that. So when we have the resistance band driven around our waist that's gonna help us really emphasize that a ton. - One of the best ways that I've generally programmed this with my clients is adding it in as a drop set after your bench press sets. So you can make it so it's gonna then fatigue the muscle out a little bit more. And what we're really focusing on is, again, a little bit lower reps, eight to ten, because the function is maintaining that lockout, that form, and that stress. It's not to burn you out by nature. It's really to get the most of, \"How can I get this motion when I'm fatigued and when I'm tired?\" And if you can do that with a resistance banded pushup, especially in your programming, it's a nice add-on to get a little bit more outta the chest with your existing program that you already have. - This is actually a motion that I like to go to on days when I'm not bench pressing heavy when I'm not going aggressive. I'll throw this in on an accessory day maybe as one of my last lifts and then you can kind of push the reps a little bit more. I feel like in general, if you're being accelerative with that band and trying to be explosive, you're only gonna have ten to 12 reps max anyway. Once you get past that you're not gonna be hitting anything. So those are your two ways to program it. That's number four on our list. So we have looked at our shoulders a little bit. We have looked at the overall motion of how we're pushing things. One thing we wanna think about, and we wanna think about this in terms of lockout, is attacking our triceps. One of the best motions to do that is gonna be something called the \"JM Press\". I think of this as kind of a hybrid press between the closed grip bench press and the skull crusher. And when you can get that hybridness to it, it gives you a chance to explore pressing away which is again, what we're doing functionally when we're doing the bench press. - The triceps are highly underrated when it comes to bench pressing and especially bench pressing heavy. It tends to be the thing we forget about. We always think, \"I need a bigger chest for that\", when really it could be your triceps that are holding you back from a big bench. - The great thing with the \"JM Press\" too and I think this is why it's such an indispensable in your quest for a bigger bench press is the fact that we can load this up a little bit. So this is a great press. I'll use this on arm days, partly because I'm trying to get bigger arms when I'm there too. But I'll also throw this in. I think this is a great endgame exercise on chest day. - Yeah and I think that you have a lot of options for a modality perspective. I think you know your best option if we're talking true strength, is going with a straight bar barbell, easy curl bar or something like that. Most applicable for a lot of people when it comes to stabilizing side by side is going with a dumbbell. - Now this is a little bit of a tricky move so let's take them a little bit through how you would set up for the \"JM Press\" and how we're gonna execute this \"JM Press\". I mean it is essentially basically a bench press setup in that we want to be on a bench, glutes squeezed, abs nice and tight. But let's go through the \"JM Press\" motion a little bit, just so they understand. - Yeah, so specifically with the \"JM Press\", the key function you want to do is make sure that you're starting out in a little bit of a stretch position for that tricep. So instead of having you stack directly above the chest, where really you're stacking the elbow and shoulder and wrist, what you wanna do is have the dumbbells or weight back, just a little bit more, maybe at about eyebrow height, forehead space. So you're getting some level of tension through that shoulder and you have to stabilize to a certain level. From there, what you're gonna end up doing is allowing the elbows to descend down towards the sides of your ribcage while your hands are descending down. And the weight is gonna come down anywhere between the chin two collarbone, somewhere between that neck area, whether it's a barbell, dumbbells, whatever, you're gonna find yourself somewhere in this range. And based on the length of your forearms, length of your arms, it could differentiate little by little because everyone's just a little bit different by then. From there, you're gonna end up extending and pressing both of those areas back up to that starting position, just above eyebrows and forehead. And it's gonna get a good feel for the front side of the shoulder and those triceps would lock out. - Yeah, I like to think of it as I'm trying to get the points of my elbows down to my ribs, I'm trying to almost touch the heads of the dumbbells to my shoulders. And then from there, I think the key thing is, like you said Dave, we don't want to just press straight back up, but we want to press up and back a little bit that way we still keep tension on our triceps through the entire motion. It winds up being a really, really great triceps builder. And again, it's gonna set your triceps up for success on the bench press. - If you haven't done this before, you might then also stay with around that six to eight rough range because you wanna get comfortable with it first. As you do that, you can increase the repetition, you can increase some of the intensity with it. But I do think it's most important that you get the form and technique down with how you feel with this motion because it may be new to some lifters. - Exactly. Highly personal move. Number three on our list. - So what we would consider as our number two move would be a chest-supported incline row. The reason for a chest-supported incline row is we're not gonna put ourselves in a position where we have to stabilize through an isometric motion like with a bend-over row which isn't a bad option for you on building the back but we would just prefer putting you in a chest-supported option where you can just focus on the posterior chain. Your lats play a key role when it comes to you bench pressing 'cause you wanna make sure you can stabilize yourself with the bench, grab the bar, put your shoulder blades in the right position so you can actually explode that weight off the chest. But if you don't have that proper posterior chain strength, it may be lagging into your front side. So we always want to see you add on that backside strength, backside, shoulder lats, et cetera. It's gonna help you support your bench press more than you would imagine. - The incline reel works so well in three different ways. The first thing you really get to do, when we set up on the bench press, we want to have a little bit of an arch through our thoracic and you get to work on that and hone that a little bit because as we finish our incline row, your chest may start to come up off the bench. That's not a bad thing. So that's something that we get to do on the incline row. The other thing we really get to do that is tremendous is we're starting to find exactly where and how our elbows need to move in relation to our torso. So a lot of people sit on the bench press, if you've never done the barbell bench press before, you're gonna wind up too wide. You're gonna get your elbows out to the sides, 'cause you think that's your natural way of moving. But when we're on a row, when we're on any row but especially the incline row, what you're gonna find is that you're actually gonna wind up bringing the bar a lot lower, maybe to the bottom of your chest, maybe to the, almost to your ribcage. And that is how you naturally move. So you get to explore this and discover this as you're rowing because essentially all any row variation is, is a bench press upside down. - And then on top of that, what's nice about the incline option is it really targets the middle traps and the upper traps. And when you're talking about that, we're talking about the muscles that are gonna support and navigate where those shoulder blades move in space. So if we can build that upper back up while getting some lat integrity, while teaching the shoulders where to move in the most natural form for yourself, it's a great recipe for setting up a big bench press. - Really, really underrated and probably one of the secrets to a big chest in addition to helping your bench press. So that's number two on our list, the incline row. And for our number one move, the one exercise that you absolutely have to do if you're working towards a big bench press is something called the floor press. And you can use either dumbbells or barbells for this. Essentially you're going to literally lie on the floor and from that position, we're going to wind up doing our dumbbell, our barbell, our kettlebell presses. That means that we are not really going through a full range of motion and that has some really underrated benefits to it. - Exactly. I mean it's the best way that I've compared that for our clients is when you're using that stretching motion, that elastic energy, you're loading up the catapult. And then we're letting go of the catapult and it's throwing that object out there. With a floor press, you're loading it up, but you can't explode it back out because you're not able to use that same energy. So it brings a different scenario where you have to really own the weight, which translates well to a bench press like we talked about. - Once you've mastered the floor press, you should be able to use something very similar to your bench press load, maybe even a little bit heavier because we're working through a smaller range of motion. We're also working through a really shoulder safe range of motion. So most of your shoulder issues are gonna come at the very bottom of the bench press. But when we're cut off, now our elbow cannot go below our shoulder when we're bench pressing and that's gonna put you in a much safer position. So you're able to load this up and you're able to do this relatively safely. Although it can be a little bit tricky and that's why the pin press is another great option. - And a pin press can set within different heights that you can change yourself at or you can press with blocks. You can choose something that'll limit the range of motion but this way you may be up on a bench. You have a a little bit of a safer scenario for yourself whether it's just mental or in a physical space. But we always say the floor press, the pin press. If you're choosing a limited range of motion spot where you can control that deceleration and then explode up through the concentric motion, you're really gonna add a lot, a lot of strength and integrity to your bench press whether you believe it or not. So for a barbell floor press what I would suggest is using either spotter arms off of a squat stand or spotter arms off of the rack. You could use them with the J-cups facing on the outside but you want to put it in a position where you don't have to move too much to unrack the weight because that can be one of the most daunting parts is unracking the weight in the beginning and getting over yourself, so before you even start, you're in a good spot. I always say scooting back as close to the rack as possible, getting the bar where it's just above eyebrow height. So when you do that unracking, it's not a hard distance you have to travel. I've always found that's a key thing is setting someone up the right way can allow them to execute it the right way. - Exactly. The one hack I have for the dumbbell floor pressing, you can put your dumbbells on a bench, sit up nice and close to the bench, and I can grab those dumbbells and then lay back into my floor press. So that's gonna be a little bit of an easier way for me to set up for the floor press because this is a tricky one to set up for. In terms of reps and sets, I like thinking three to four sets of six to eight and I'll use this in my workouts. If I'm doing something a little bit more advanced, I may use this after a bench press to really push myself over the edge. So I've attacked kind of a full range of motion. Now I'm going to a more partial range of motion. Or I'll use it in place with a bench press, think of doing force sets a six to eight. It's a way to change things up, work through that smaller range of motion, acclimate myself to finishing with a heavy load. - Yeah, and I think especially what you need to know is whether the difficulty with your bench press is near the chest or it's up near the lockout. And if it's near the lockout then you might wanna go a little bit lighter, focus on a little bit higher up in some instances and then go to that six to eight reps in others. So you may be going back and forth between different exercise days and going either higher up on one day or lower up on another one. And then if we're talking about being an issue at the chest, you can really load up the floor press really well and you can focus on getting those triceps really strong, because the fact of the matter is with that bench press, it's not just your chest helping you bench press. So the stronger your triceps are, the strong your bench press is. The stronger your shoulders are, the stronger your bench press is. Which is why adding something like a floor press and all of the exercises that we've given you, puts you in a really, really strong position to maximize what you're doing especially with the bench."},"description":"These five essential bench press accessory exercises that train your shoulders, chest, back, and more will help you break your PR. 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strong{font-family:Charter,Charter-weightbold-roboto,Charter-weightbold-local,Georgia,Times,Serif;font-weight:bold;}.css-1d8p8n5{-webkit-text-decoration:underline;text-decoration:underline;text-decoration-thickness:0.0625rem;text-decoration-color:#D2232E;text-underline-offset:0.25rem;color:inherit;-webkit-transition:all 0.3s ease-in-out;transition:all 0.3s ease-in-out;word-break:break-word;font-weight:bold;}.css-1d8p8n5:hover{color:#D2232E;text-decoration-color:#D2232E;}.css-auya5i{font-family:Charter,Charter-roboto,Charter-local,Georgia,Times,Serif;font-size:1.1875rem;line-height:1.6;}.css-auya5i em{font-family:Charter,Charter-styleitalic-roboto,Charter-styleitalic-local,Georgia,Times,Serif;font-style:italic;}.css-auya5i strong{font-family:Charter,Charter-weightbold-roboto,Charter-weightbold-local,Georgia,Times,Serif;font-weight:bold;}.css-1m9gjyt{font-weight:normal;margin-top:0.625rem;margin-bottom:0.625rem;font-family:Knockout,Knockout-roboto,Knockout-local,Helvetica,Arial,Sans-serif;outline:none;}@media(max-width: 48rem){.css-1m9gjyt{font-size:3rem;line-height:1;letter-spacing:0.06rem;}}@media(min-width: 48rem){.css-1m9gjyt{font-size:3.125rem;line-height:1;letter-spacing:0.06rem;}}@media(min-width: 64rem){.css-1m9gjyt{font-size:3.75rem;line-height:1;letter-spacing:0.075rem;}}.css-1m9gjyt b,.css-1m9gjyt strong{font-family:inherit;font-weight:bold;}.css-1m9gjyt em,.css-1m9gjyt i{font-family:inherit;font-style:italic;}.css-1m9gjyt a{-webkit-text-decoration:underline;text-decoration:underline;text-decoration-color:#FFF200;text-decoration-thickness:0.19rem;}.css-1m9gjyt a:hover{color:#D2232E;}.css-19rtotd{font-weight:500;margin-top:0.625rem;margin-bottom:0.625rem;font-family:NeueHaas,NeueHaas-weight500-roboto,NeueHaas-weight500-local,Helvetica,Arial,sans-serif;}@media(max-width: 48rem){.css-19rtotd{font-size:1.875rem;line-height:1.1;}}@media(max-width: 64rem){.css-19rtotd{letter-spacing:0.0375rem;}}@media(min-width: 48rem){.css-19rtotd{font-size:1.875rem;line-height:1.1;}}@media(min-width: 64rem){.css-19rtotd{font-size:2.125rem;line-height:1.1;letter-spacing:0.045rem;}}.css-19rtotd b,.css-19rtotd strong{font-family:inherit;font-weight:bold;}.css-19rtotd em,.css-19rtotd i{font-family:inherit;font-style:italic;}.css-19rtotd a{-webkit-text-decoration:underline;text-decoration:underline;text-decoration-color:#FFF200;text-decoration-thickness:0.19rem;}.css-19rtotd a:hover{color:#D2232E;}.css-9b1pbo{margin:0.9375rem 0 0 0.625rem;padding:0 0 0 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span{right:1rem;}.css-uwraif{width:100%;display:-webkit-inline-box;display:-webkit-inline-flex;display:-ms-inline-flexbox;display:inline-flex;-webkit-flex-direction:column;-ms-flex-direction:column;flex-direction:column;margin-left:auto;margin-right:auto;-webkit-box-pack:center;-ms-flex-pack:center;-webkit-justify-content:center;justify-content:center;}@media(min-width: 20rem){.css-swqnqv{padding-left:0rem;}}@media(min-width: 30rem){.css-swqnqv{padding-left:0rem;}}@media(min-width: 40.625rem){.css-swqnqv{padding-left:0rem;}}@media(min-width: 48rem){.css-swqnqv{padding-left:0rem;}}@media(min-width: 64rem){.css-swqnqv{padding-left:0rem;}}@media(min-width: 73.75rem){.css-swqnqv{padding-left:0rem;}}@media(min-width: 75rem){.css-swqnqv{padding-left:0rem;}}@media(min-width: 90rem){.css-swqnqv{padding-left:0rem;}}.css-ciejky{clear:both;margin-top:1.25rem;}.css-79elbk{position:relative;}.css-1iatuxr{border-bottom:0.0625rem solid #E5E5E5;border-top:0.0625rem solid 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aria-hidden="true" data-theme-key="title-design-element-before" class="css-0 eagam8p0"></span>Try These 5 Exercises for a Bigger Bench Press<span aria-hidden="true" data-theme-key="title-design-element-after" class="css-0 eagam8p1"></span></h1><div class="css-1n65xfz e1f1sunr6"><p>These essential accessory exercises will help you break your PR. </p></div><div class="css-s8qi1p e1f1sunr5"><address class="css-166wpot e1v8cotw2"><span data-theme-key="by-line-name" class="css-1dbj6p1 e1v8cotw1">By <a data-theme-key="popover-trigger" title="Jeff Tomko" alt href="/author/222925/jeff-tomko/" aria-expanded="false" aria-haspopup="dialog" class="er6ohko0 e1puv02z1 css-wer486 e1c1bym14">Jeff Tomko</a></span><time class="css-1rh34jw e1f1sunr4">Published: Feb 24, 2023 1:21 PM EST</time></address></div><div class="no-print css-17mvcka e1f1sunr11"><div class="css-18jz25a e1f1sunr10"><button data-theme-key="button-primary" data-vars-ga-name="recipe-save-button" 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https://hips.hearstapps.com/hmg-prod/images/mountain-athlete-training-working-out-at-the-gym-royalty-free-image-1677258377.jpg?crop=1xw:0.84335xh;center,top&resize=1200:* 1120w" src="https://hips.hearstapps.com/hmg-prod/images/mountain-athlete-training-working-out-at-the-gym-royalty-free-image-1677258377.jpg?crop=1xw:0.84335xh;center,top&resize=1200:*" class="e7hrar03 css-g939jb e1g79fud0"/></div></div></div></div><div data-journey-body="standard-article" class="article-body-content article-body standard-body-content css-j4k1z9 et2g3wt6"><p data-journey-content="true" data-node-id="0" class="body-dropcap css-vttq0e emevuu60"><strong>ON CHEST DAY</strong>, lots of guys work with the sole aim of piling as much weight as possible onto a barbell in order to <a href="https://www.menshealth.com/fitness/a25126689/how-to-bench-press/" target="_blank" data-vars-ga-outbound-link="https://www.menshealth.com/fitness/a25126689/how-to-bench-press/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="bench press" class="body-link css-1d8p8n5 emevuu60">bench press</a>. The strength training staple is one of the premier exercises that will consistently be one of your heavier training lifts. </p><p data-journey-content="true" data-node-id="1" class="css-auya5i emevuu60">But you should also remember that the bench press is powered by more than just your chest muscles—you'll recruit the shoulders, triceps and even your core to an extent in order to pull off your max lifts. Knowing how those muscles play a role in performing a solid bench press, and which muscle group may be the cause of your failure to bust through a sticking point, say <em>Men’s Health</em> fitness director <a href="https://www.instagram.com/ebenezersamuel23/" target="_blank" data-vars-ga-outbound-link="https://www.instagram.com/ebenezersamuel23/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="Ebenezer Samuel, C.S.C.S." class="body-link css-1d8p8n5 emevuu60">Ebenezer Samuel, C.S.C.S.</a>, and Advisory Board member <a href="https://www.instagram.com/davidoteyfit/" target="_blank" data-vars-ga-outbound-link="https://www.instagram.com/davidoteyfit/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="David Otey, C.S.C.S." class="body-link css-1d8p8n5 emevuu60">David Otey, C.S.C.S.</a></p><p data-journey-content="true" data-node-id="2" class="css-auya5i emevuu60">“We tend to neglect how much bracing foot contact five points of contact throughout the bench feet and hands,” Otey says. “They play such a critical role and we can learn a lot of this stuff through some of these extra exercises that will put us in a better position for that barbell.”</p><section data-embed="watch-next" data-lazy-id="P0-12" data-node-id="3" class="embed"></section><p data-journey-content="true" data-node-id="4" class="css-auya5i emevuu60">In other words, mastering the king of chest exercises takes full-body effort. So it’s important to get acquainted with other accessory exercises that can help enhance your bench press and find a way to add them to your routine. </p><h2 id="exercises-to-help-boost-your-bench-press" data-node-id="5" class="body-h2 css-1m9gjyt emevuu60">5 Exercises to Help Boost Your Bench Press</h2><h2 data-node-id="6" class="body-h3 css-19rtotd emevuu60">Half-Kneeling Overhead Press</h2><ol data-node-id="7" class="css-9b1pbo emevuu60"></ol><h2 data-node-id="8" class="body-h4 css-1kz218x emevuu60">3 to 4 sets of 8 to 10 reps</h2><section data-embed="body-image" data-lazy-id="P0-13" data-node-id="9" class="embed"><div size="medium" data-embed="body-image" class="align-center size-medium embed css-6i9ia4 e1fodxfw4"><div class="css-uwraif e1fodxfw3"><img alt="mh" title="mh" loading="lazy" width="2218" height="1536" decoding="async" data-nimg="1" style="color:transparent;width:100%;height:auto;" sizes="100vw" srcset="https://hips.hearstapps.com/hmg-prod/images/press-1677261739.png?resize=640:* 640w, https://hips.hearstapps.com/hmg-prod/images/press-1677261739.png?resize=768:* 980w, https://hips.hearstapps.com/hmg-prod/images/press-1677261739.png?resize=980:* 1120w" src="https://hips.hearstapps.com/hmg-prod/images/press-1677261739.png?resize=980:*" class="css-0 e1g79fud0"/><div class="css-swqnqv e1fodxfw2"></div></div></div></section><p data-journey-content="true" data-node-id="10" class="css-auya5i emevuu60">Oftentimes shoulder pain or instability drive people away from performing bench presses, so it would make sense to work on strengthening your shoulder muscles. The half-kneeling overhead press is a great unilateral exercise to really focus on a precise pressing motion and concentrate on just your shoulders. </p><p data-journey-content="true" data-node-id="11" class="css-auya5i emevuu60">The half-kneeling position forces to you to think about stabilizing the pelvis and also keeping the rib cage down and abs tight—which adds a bit of core training to the move as well. Be aware, however of not arching your back—stay straight and think about keeping this move a vertical press, not incline. </p><h2 data-node-id="12" class="body-h3 css-19rtotd emevuu60">Pushup with Band Resistance</h2><h2 data-node-id="13" class="body-h4 css-1kz218x emevuu60">3 sets of 8 to 12 reps</h2><section data-embed="body-image" data-lazy-id="P0-14" data-node-id="14" class="embed"><div size="medium" data-embed="body-image" class="align-center size-medium embed css-6i9ia4 e1fodxfw4"><div class="css-uwraif e1fodxfw3"><img alt="mh" title="mh" loading="lazy" width="1848" height="1328" decoding="async" data-nimg="1" style="color:transparent;width:100%;height:auto;" sizes="100vw" srcset="https://hips.hearstapps.com/hmg-prod/images/bandpush-1677261770.png?resize=640:* 640w, https://hips.hearstapps.com/hmg-prod/images/bandpush-1677261770.png?resize=768:* 980w, https://hips.hearstapps.com/hmg-prod/images/bandpush-1677261770.png?resize=980:* 1120w" src="https://hips.hearstapps.com/hmg-prod/images/bandpush-1677261770.png?resize=980:*" class="css-0 e1g79fud0"/><div class="css-swqnqv e1fodxfw2"></div></div></div></section><p data-journey-content="true" data-node-id="15" class="css-auya5i emevuu60">If you can regularly knock out 25 to 30 reps of pushups, you’re going to be in need of a greater challenge to your chest. Adding a bit of resistance to your pushups will help you make greater bench press gains. By adding a resistance band, you’re going to be working on adding acceleration and explosion to your pushups—which should translate to a more powerful bench press down the road. </p><p data-journey-content="true" data-node-id="16" class="css-auya5i emevuu60">Once again, keeping your core activated throughout the movement is important—remember you want to be transferring energy from the ground up for an explosive bench. A resistance band will help achieve this. Burnout is not the goal, instead, work toward continuing to master the lockout form. Some good options include working these as a drop set on a bench press day or even thrown in on an accessory work day. </p><h2 data-node-id="17" class="body-h3 css-19rtotd emevuu60">JM Press</h2><h2 data-node-id="18" class="body-h4 css-1kz218x emevuu60">3 to 4 sets of 6 to 8 reps<br/></h2><section data-embed="body-image" data-lazy-id="P0-15" data-node-id="19" class="embed"><div size="medium" data-embed="body-image" class="align-center size-medium embed css-6i9ia4 e1fodxfw4"><div class="css-uwraif e1fodxfw3"><img alt="mh" title="mh" loading="lazy" width="2256" height="1496" decoding="async" data-nimg="1" style="color:transparent;width:100%;height:auto;" sizes="100vw" srcset="https://hips.hearstapps.com/hmg-prod/images/jm-1677261799.png?resize=640:* 640w, https://hips.hearstapps.com/hmg-prod/images/jm-1677261799.png?resize=768:* 980w, https://hips.hearstapps.com/hmg-prod/images/jm-1677261799.png?resize=980:* 1120w" src="https://hips.hearstapps.com/hmg-prod/images/jm-1677261799.png?resize=980:*" class="css-0 e1g79fud0"/><div class="css-swqnqv e1fodxfw2"></div></div></div></section><p data-journey-content="true" data-node-id="20" class="css-auya5i emevuu60">If increasing your bench press load remains difficult, there’s a good chance your triceps are lacking in the strength department. One unique exercise to help fix this is called the JM press—a <a href="https://www.menshealth.com/fitness/a27559881/close-grip-bench-press/" target="_blank" data-vars-ga-outbound-link="https://www.menshealth.com/fitness/a27559881/close-grip-bench-press/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="close-grip bench press" class="body-link css-1d8p8n5 emevuu60">close-grip bench press</a> and <a href="https://www.menshealth.com/fitness/a25410119/skull-crushers/" target="_blank" data-vars-ga-outbound-link="https://www.menshealth.com/fitness/a25410119/skull-crushers/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="skull crusher" class="body-link css-1d8p8n5 emevuu60">skull crusher</a> hybrid variation that’s going to give lifters a unique opportunity to explore pressing away from the body. </p><p data-journey-content="true" data-node-id="21" class="css-auya5i emevuu60">The JM press allows you to lift a little heavier than other triceps exercises—which makes it an equally effective arm day workout as well. </p><p data-journey-content="true" data-node-id="22" class="css-auya5i emevuu60">It could be done with a barbell or dumbbell, and could be a bit tricky at first, so be aware of these setup steps.</p><ul data-node-id="23" class="css-9b1pbo emevuu60"><li>Be sure to stack your elbows, shoulders and wrists over your chest.</li><li>Dumbbells should be placed more toward your eyebrows space. </li><li>Create shoulder tension to stabilize a little more.</li></ul><p data-journey-content="true" data-node-id="24" class="css-auya5i emevuu60">From there let the elbows descend toward the sides of your ribcage—do not flare your elbows—as the weight drops toward your chin ad collarbone. </p><h2 data-node-id="25" class="body-h3 css-19rtotd emevuu60">Chest-Supported Incline Row</h2><h2 data-node-id="26" class="body-h4 css-1kz218x emevuu60">3 to 4 sets of 8 to 12 reps</h2><section data-embed="body-image" data-lazy-id="P0-16" data-node-id="27" class="embed"><div size="medium" data-embed="body-image" class="align-center size-medium embed css-6i9ia4 e1fodxfw4"><div class="css-uwraif e1fodxfw3"><img alt="mh" title="mh" loading="lazy" width="2306" height="1484" decoding="async" data-nimg="1" style="color:transparent;width:100%;height:auto;" sizes="100vw" srcset="https://hips.hearstapps.com/hmg-prod/images/row-1677261829.png?resize=640:* 640w, https://hips.hearstapps.com/hmg-prod/images/row-1677261829.png?resize=768:* 980w, https://hips.hearstapps.com/hmg-prod/images/row-1677261829.png?resize=980:* 1120w" src="https://hips.hearstapps.com/hmg-prod/images/row-1677261829.png?resize=980:*" class="css-0 e1g79fud0"/><div class="css-swqnqv e1fodxfw2"></div></div></div></section><p data-journey-content="true" data-node-id="28" class="css-auya5i emevuu60">Adding chest support to a row, the standard pulling movement, allows you to focus entirely on your posterior chain. While that might strike you as being unrelated to the chest-centric exercise, it's actually a key (and often overlooked) accessory to improving your bench press.</p><p data-journey-content="true" data-node-id="29" class="css-auya5i emevuu60">This exercise is going to strengthen your lats, which play a key role when it comes to bench pressing when it comes time to stabilize yourself on the bench. The goal is to grab the bar, and place your shoulder blades in an optimum position in order to explode the weight off your chest. But if you don't have that proper posterior chain placement, the negative effects may carry over to your front. </p><p data-journey-content="true" data-node-id="30" class="css-auya5i emevuu60">This chest-supported row allows you to arch in our thoracic spine, allowing your chest to possibly come off the bench. It also allows you to target your middle and upper traps, which comes to play when it comes to a tighter setup on the bench. </p><p data-journey-content="true" data-node-id="31" class="css-auya5i emevuu60">One great benefit of the chest-supported row is that you’ll discover after a while how and where should be placed alongside your torso. This is a key element that will carry over to your bench press form. </p><h2 data-node-id="32" class="body-h3 css-19rtotd emevuu60">Floor Press</h2><ol data-node-id="33" class="css-9b1pbo emevuu60"></ol><h2 data-node-id="34" class="body-h4 css-1kz218x emevuu60">4 sets of 6 to 8 reps</h2><section data-embed="body-image" data-lazy-id="P0-17" data-node-id="35" class="embed"><div size="medium" data-embed="body-image" class="align-center size-medium embed css-6i9ia4 e1fodxfw4"><div class="css-uwraif e1fodxfw3"><img alt="mh" title="mh" loading="lazy" width="2354" height="1492" decoding="async" data-nimg="1" style="color:transparent;width:100%;height:auto;" sizes="100vw" srcset="https://hips.hearstapps.com/hmg-prod/images/floor-press-1677261854.png?resize=640:* 640w, https://hips.hearstapps.com/hmg-prod/images/floor-press-1677261854.png?resize=768:* 980w, https://hips.hearstapps.com/hmg-prod/images/floor-press-1677261854.png?resize=980:* 1120w" src="https://hips.hearstapps.com/hmg-prod/images/floor-press-1677261854.png?resize=980:*" class="css-0 e1g79fud0"/><div class="css-swqnqv e1fodxfw2"></div></div></div></section><p data-journey-content="true" data-node-id="36" class="css-auya5i emevuu60">Sometimes not utilizing a full <a href="https://www.menshealth.com/fitness/a37317384/range-of-motion-workouts/" target="_blank" data-vars-ga-outbound-link="https://www.menshealth.com/fitness/a37317384/range-of-motion-workouts/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="range of motion" class="body-link css-1d8p8n5 emevuu60">range of motion</a> can be useful—and there’s no greater example of this than the <a href="https://www.menshealth.com/fitness/a30273251/floor-press-workout/" target="_blank" data-vars-ga-outbound-link="https://www.menshealth.com/fitness/a30273251/floor-press-workout/" data-vars-ga-ux-element="Hyperlink" data-vars-ga-call-to-action="floor press" class="body-link css-1d8p8n5 emevuu60">floor press</a>. </p><p data-journey-content="true" data-node-id="37" class="css-auya5i emevuu60">This variation is safer for your shoulders, allowing you to lift heavy without as much risk of injury as the standard form of pressing, and it can be performed with a variety of implements (dumbbells, barbells, etc.). The movement hits your triceps, and works great as means to improve the "lockout" portion of the bench press. A similar variation—the pin press—is another effective exercise that you can load weight and work through that shorter range of motion, and is a great post-bench press accessory move. </p><div data-ad-exclude="true" id="journey-inline" class="css-ciejky e1ye6jr30"></div><div class="css-79elbk e111sngu1"><div data-anchor-id="P0-18" class="css-0 e111sngu0"></div></div><section data-lazy-id="P0-19"><div class="css-79elbk e1nbp5fe0"><div class="css-1iatuxr e1nbp5fe2"></div></div></section></div></div></div><div data-journey-hide="true" class="css-izijhn e1spmc110"><div class="ad-disclaimer no-print css-w6hpzd e1caqep90">Advertisement - Continue Reading Below</div><div id="article-marketplace-horizontal" class="e164mmay0 css-eg51ek ewg5wdb1"></div></div><div id="module-recommended" data-journey-hide="true" class="recommended-module css-bnk019 epwqfrm0"></div><div data-block="transporter" data-journey-hide="true" data-lazy-id="P0-21" class="css-15qxeah e9dgbgx0"><section class="css-1iihfqc 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I'm in control-trol-trol-trol-trol-trol-trol ♪ - \"International Chest Monday\" is the most famous training day out there and it's for one reason to bench press. Every guy wants a bigger bench press. Every guy wants a stronger bench press. But the best way to get there is not just to bench press. - No, I mean one of the biggest things that I wanna do when I was younger was get a Schwarzenegger sized chest. And when it comes to the functionality of it, the fact is the bench press is gonna be one of your heaviest lifts that you can do from an upper body perspective. So it makes sense if you're trying to attack that as a specific goal, you should know exactly what muscles are involved and how to build yourself towards getting there. - Exactly. When you think of the bench press in particular, obviously that Schwarzenegger sized chest, triceps and shoulders are also involved. And we have a ton of core engagement too that I think people forget. Our abs and glutes have to be really live while we're bench pressing. - Yeah, we tend to neglect how much bracing, foot contact, five points of contact throughout the bench, feet and hands. They play such a critical role and we can learn a lot of this stuff through some of these extra exercises that'll put us in a better position for that barbell bench press. - Exactly, this is also the lift that's going to teach you to push anything away, whether it's another human on the football field, whether you're trying to get off off the ground, that function of the bench press is also critical. But like you said, we want to attack it, not just by bench pressing, but by working through some exercises that hit our other functions. So let's get right to our big five lifts for your bench press. So number five on our list, we're going to go to the half-kneeling overhead press. Ideally with a kettle bell, although you can really use any implement that you want for this. And what we're trying to get out of this is a really, really good overhead press and we're trying to really build up our shoulders, focus on that pressing motion while attacking our shoulders and while thinking about our shoulders which is not something I feel like people do when they bench press. - No, specifically when you're looking at a bench press, most people will stop on their journey for training because of shoulder pain. And a lot of that shoulder pain can come from instability or lack of strength in that very primary joint from your pressing and pulling. And we use the shoulders a lot, especially with any upper body workout, it's the main junction we have to operate through. So especially for that, we wanna make sure that we can build as much strength as possible with our training in the shoulder to help support us through a bench press. But then when it comes to programming, we have to take that extra step of knowing where to place it in that personal program and how much to add. - Exactly. And that's why to me, I think the half-kneeling overhead press is king because especially with that kettlebell, we get to use a large load but the kettlebell is gonna place you in a safer shoulder position than you'll get out of a barbell press or a dumbbell press. Now those are acceptable if that's what you have access to, you want to get some kind of overhead press in there. - The happy link position really gives you better access to stabilize the pelvis in a way that allows you to press overhead from single side or both the same time. - Big thing, when you're doing your overhead press, regardless of the variation, we wanna think about keeping our ribcage down. So thinking of keeping our abs tight. Don't let your back arch too much because then all you're doing is you're actually taking a little bit of emphasis off of your shoulders. Suddenly you're putting it back on that chest. We want to make sure that we're making this a shoulder press and we're making this as vertical of a press as we can. This is not an an incline press. You're gonna do that in your normal chest training. - I try and stay within strength reps of about eight to ten if possible for somebody because then you can focus on your form, you can focus on how you're bringing through it. Whether it's a kettle or dumbbell, you get a lot of benefits from when you're doing it within those strength types of repetition. - So that's number five, the half-kneeling single arm overhead press. - And if we're talking about number four we're gonna choose ourselves with another shoulder stabilizing exercise and a basic when it comes to principles of strength training. The pushup. But we're gonna give you a resistance band option for that pushup. - If you're bench pressing, if you're bench pressing heavy at some point you're gonna outgrow pushups. You're gonna find yourselves doing sets of 15, 20, 25 numbers much higher than that. We want to add a little bit of resistance to that with the resistance band, which is gonna one, teach a little bit of acceleration. We always wanna learn how to be explosive. That's gonna help your max, that's gonna help you drive up those bench press numbers. And two, when you've got that resistance band around you, you're gonna have to be thoughtful with your core. And anytime we can emphasize that core, I think that's so important, because people forget, you want to translate energy up through the ground when you're doing a bench press and that involves squeezing your glutes, squeezing your abs and having that and not being loose through that. So when we have the resistance band driven around our waist that's gonna help us really emphasize that a ton. - One of the best ways that I've generally programmed this with my clients is adding it in as a drop set after your bench press sets. So you can make it so it's gonna then fatigue the muscle out a little bit more. And what we're really focusing on is, again, a little bit lower reps, eight to ten, because the function is maintaining that lockout, that form, and that stress. It's not to burn you out by nature. It's really to get the most of, \"How can I get this motion when I'm fatigued and when I'm tired?\" And if you can do that with a resistance banded pushup, especially in your programming, it's a nice add-on to get a little bit more outta the chest with your existing program that you already have. - This is actually a motion that I like to go to on days when I'm not bench pressing heavy when I'm not going aggressive. I'll throw this in on an accessory day maybe as one of my last lifts and then you can kind of push the reps a little bit more. I feel like in general, if you're being accelerative with that band and trying to be explosive, you're only gonna have ten to 12 reps max anyway. Once you get past that you're not gonna be hitting anything. So those are your two ways to program it. That's number four on our list. So we have looked at our shoulders a little bit. We have looked at the overall motion of how we're pushing things. One thing we wanna think about, and we wanna think about this in terms of lockout, is attacking our triceps. One of the best motions to do that is gonna be something called the \"JM Press\". I think of this as kind of a hybrid press between the closed grip bench press and the skull crusher. And when you can get that hybridness to it, it gives you a chance to explore pressing away which is again, what we're doing functionally when we're doing the bench press. - The triceps are highly underrated when it comes to bench pressing and especially bench pressing heavy. It tends to be the thing we forget about. We always think, \"I need a bigger chest for that\", when really it could be your triceps that are holding you back from a big bench. - The great thing with the \"JM Press\" too and I think this is why it's such an indispensable in your quest for a bigger bench press is the fact that we can load this up a little bit. So this is a great press. I'll use this on arm days, partly because I'm trying to get bigger arms when I'm there too. But I'll also throw this in. I think this is a great endgame exercise on chest day. - Yeah and I think that you have a lot of options for a modality perspective. I think you know your best option if we're talking true strength, is going with a straight bar barbell, easy curl bar or something like that. Most applicable for a lot of people when it comes to stabilizing side by side is going with a dumbbell. - Now this is a little bit of a tricky move so let's take them a little bit through how you would set up for the \"JM Press\" and how we're gonna execute this \"JM Press\". I mean it is essentially basically a bench press setup in that we want to be on a bench, glutes squeezed, abs nice and tight. But let's go through the \"JM Press\" motion a little bit, just so they understand. - Yeah, so specifically with the \"JM Press\", the key function you want to do is make sure that you're starting out in a little bit of a stretch position for that tricep. So instead of having you stack directly above the chest, where really you're stacking the elbow and shoulder and wrist, what you wanna do is have the dumbbells or weight back, just a little bit more, maybe at about eyebrow height, forehead space. So you're getting some level of tension through that shoulder and you have to stabilize to a certain level. From there, what you're gonna end up doing is allowing the elbows to descend down towards the sides of your ribcage while your hands are descending down. And the weight is gonna come down anywhere between the chin two collarbone, somewhere between that neck area, whether it's a barbell, dumbbells, whatever, you're gonna find yourself somewhere in this range. And based on the length of your forearms, length of your arms, it could differentiate little by little because everyone's just a little bit different by then. From there, you're gonna end up extending and pressing both of those areas back up to that starting position, just above eyebrows and forehead. And it's gonna get a good feel for the front side of the shoulder and those triceps would lock out. - Yeah, I like to think of it as I'm trying to get the points of my elbows down to my ribs, I'm trying to almost touch the heads of the dumbbells to my shoulders. And then from there, I think the key thing is, like you said Dave, we don't want to just press straight back up, but we want to press up and back a little bit that way we still keep tension on our triceps through the entire motion. It winds up being a really, really great triceps builder. And again, it's gonna set your triceps up for success on the bench press. - If you haven't done this before, you might then also stay with around that six to eight rough range because you wanna get comfortable with it first. As you do that, you can increase the repetition, you can increase some of the intensity with it. But I do think it's most important that you get the form and technique down with how you feel with this motion because it may be new to some lifters. - Exactly. Highly personal move. Number three on our list. - So what we would consider as our number two move would be a chest-supported incline row. The reason for a chest-supported incline row is we're not gonna put ourselves in a position where we have to stabilize through an isometric motion like with a bend-over row which isn't a bad option for you on building the back but we would just prefer putting you in a chest-supported option where you can just focus on the posterior chain. Your lats play a key role when it comes to you bench pressing 'cause you wanna make sure you can stabilize yourself with the bench, grab the bar, put your shoulder blades in the right position so you can actually explode that weight off the chest. But if you don't have that proper posterior chain strength, it may be lagging into your front side. So we always want to see you add on that backside strength, backside, shoulder lats, et cetera. It's gonna help you support your bench press more than you would imagine. - The incline reel works so well in three different ways. The first thing you really get to do, when we set up on the bench press, we want to have a little bit of an arch through our thoracic and you get to work on that and hone that a little bit because as we finish our incline row, your chest may start to come up off the bench. That's not a bad thing. So that's something that we get to do on the incline row. The other thing we really get to do that is tremendous is we're starting to find exactly where and how our elbows need to move in relation to our torso. So a lot of people sit on the bench press, if you've never done the barbell bench press before, you're gonna wind up too wide. You're gonna get your elbows out to the sides, 'cause you think that's your natural way of moving. But when we're on a row, when we're on any row but especially the incline row, what you're gonna find is that you're actually gonna wind up bringing the bar a lot lower, maybe to the bottom of your chest, maybe to the, almost to your ribcage. And that is how you naturally move. So you get to explore this and discover this as you're rowing because essentially all any row variation is, is a bench press upside down. - And then on top of that, what's nice about the incline option is it really targets the middle traps and the upper traps. And when you're talking about that, we're talking about the muscles that are gonna support and navigate where those shoulder blades move in space. So if we can build that upper back up while getting some lat integrity, while teaching the shoulders where to move in the most natural form for yourself, it's a great recipe for setting up a big bench press. - Really, really underrated and probably one of the secrets to a big chest in addition to helping your bench press. So that's number two on our list, the incline row. And for our number one move, the one exercise that you absolutely have to do if you're working towards a big bench press is something called the floor press. And you can use either dumbbells or barbells for this. Essentially you're going to literally lie on the floor and from that position, we're going to wind up doing our dumbbell, our barbell, our kettlebell presses. That means that we are not really going through a full range of motion and that has some really underrated benefits to it. - Exactly. I mean it's the best way that I've compared that for our clients is when you're using that stretching motion, that elastic energy, you're loading up the catapult. And then we're letting go of the catapult and it's throwing that object out there. With a floor press, you're loading it up, but you can't explode it back out because you're not able to use that same energy. So it brings a different scenario where you have to really own the weight, which translates well to a bench press like we talked about. - Once you've mastered the floor press, you should be able to use something very similar to your bench press load, maybe even a little bit heavier because we're working through a smaller range of motion. We're also working through a really shoulder safe range of motion. So most of your shoulder issues are gonna come at the very bottom of the bench press. But when we're cut off, now our elbow cannot go below our shoulder when we're bench pressing and that's gonna put you in a much safer position. So you're able to load this up and you're able to do this relatively safely. Although it can be a little bit tricky and that's why the pin press is another great option. - And a pin press can set within different heights that you can change yourself at or you can press with blocks. You can choose something that'll limit the range of motion but this way you may be up on a bench. You have a a little bit of a safer scenario for yourself whether it's just mental or in a physical space. But we always say the floor press, the pin press. If you're choosing a limited range of motion spot where you can control that deceleration and then explode up through the concentric motion, you're really gonna add a lot, a lot of strength and integrity to your bench press whether you believe it or not. So for a barbell floor press what I would suggest is using either spotter arms off of a squat stand or spotter arms off of the rack. You could use them with the J-cups facing on the outside but you want to put it in a position where you don't have to move too much to unrack the weight because that can be one of the most daunting parts is unracking the weight in the beginning and getting over yourself, so before you even start, you're in a good spot. I always say scooting back as close to the rack as possible, getting the bar where it's just above eyebrow height. So when you do that unracking, it's not a hard distance you have to travel. I've always found that's a key thing is setting someone up the right way can allow them to execute it the right way. - Exactly. The one hack I have for the dumbbell floor pressing, you can put your dumbbells on a bench, sit up nice and close to the bench, and I can grab those dumbbells and then lay back into my floor press. So that's gonna be a little bit of an easier way for me to set up for the floor press because this is a tricky one to set up for. In terms of reps and sets, I like thinking three to four sets of six to eight and I'll use this in my workouts. If I'm doing something a little bit more advanced, I may use this after a bench press to really push myself over the edge. So I've attacked kind of a full range of motion. Now I'm going to a more partial range of motion. Or I'll use it in place with a bench press, think of doing force sets a six to eight. It's a way to change things up, work through that smaller range of motion, acclimate myself to finishing with a heavy load. - Yeah, and I think especially what you need to know is whether the difficulty with your bench press is near the chest or it's up near the lockout. And if it's near the lockout then you might wanna go a little bit lighter, focus on a little bit higher up in some instances and then go to that six to eight reps in others. So you may be going back and forth between different exercise days and going either higher up on one day or lower up on another one. And then if we're talking about being an issue at the chest, you can really load up the floor press really well and you can focus on getting those triceps really strong, because the fact of the matter is with that bench press, it's not just your chest helping you bench press. So the stronger your triceps are, the strong your bench press is. The stronger your shoulders are, the stronger your bench press is. Which is why adding something like a floor press and all of the exercises that we've given you, puts you in a really, really strong position to maximize what you're doing especially with the bench."}],"croppedPreviewImage":"https://hips.hearstapps.com/vidthumb/4205d2fa-ab9a-497f-8f2b-1dac4e218e89/thumb_1920x1080_00002_1677169417_99216.jpg?crop=1xw:1xh;center,top","description":"Hit Bigger Bench Press Numbers | Men’s Health Muscle","duration":871,"title":"5 Exercises to Boost Your Bench Press Strength | Men’s Health 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