Build A BIGGER Bench Press With These 3 Exercises
Love the Bench Press, but struggle to build the strength required to hit big numbers?
👉Add these 3 exercises to YOUR routine and watch your bench press improve!
🔵 Bench Press Holds
- 3 x 10s @ 90-110% of your 1RM
- HAVE A SPOTTER
- Builds lock out strength, stability, and primes your CNS for heavy lifting
🟢 Pause Bench Press
- Disadvantaged variation (Requires the user to lose all momentum before exploding, which develops more time under tension)
- Competition specific (Powerlifting)
- Stops poor technique (Crashing/Bouncing)
- 4 x 6 @ RPE8/9
🟡 Helms Row (Accessory movement)
- Great accessory to compliment the bench press (Works the upperback)
- Creates a disadvantaged position (Disables the use of the pecs)
- Replicates the opposing position of a bench press (Chest supported vs back supported)
- Creates tons of tension in the muscles we WANT to work, and stops muscles activating that we DON'T want to work
- Works the Scaps/Rear Delts, which we retract and depress during the bench press
- 3 x 10 @RPE9
Add these exercises to your next bench press routine, and if you are unsure where to start when it comes to the bench press, check out my 4 Week Bench Press Program designed for beginners