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You’ll typically see three main bench press variations or maybe even already do yourself: the incline, flat, and decline bench press. But what are their differences? Do you need to do all three, or is one better than the others? How do you know the right variation to add to your training? The flat vs …
A big bench press can increase your strength performance, increase your muscle mass, or even improve athletic performance for your sport. Many athletes have goals of increasing the bench press by 50lbs but don’t know how to get there. So how do you increase your bench press by 50lbs? If you want to increase your …
A common approach to building volume on your bench press is to perform bench press pyramids. While the name is somewhat descriptive of what the program looks like, it’s not totally self-explanatory. So what is a bench press pyramid? The bench press pyramid is a series of sets and reps for a single exercise that …
You may not automatically think of your back as a key muscle involved in the bench press. But the bench press goes beyond just your chest, shoulders, and triceps. So does a strong back help your bench press? Yes, a strong back helps your bench press because your back muscles provide stability to your bench …
If you are focused on improving your bench press, whether for personal goals or for your next powerlifting competition, it might seem like the best thing to do is to only train the bench press. But introducing a new stimulus through the dumbbell bench press can help you beat your previous personal best. How does …
As you look for ways to improve your bench press, whether for max reps or max weight, you might start thinking your grip and forearms need attention. But how much does your forearm and grip strength actually affect your bench press? While the strength of other larger muscle groups is primarily responsible for your bench …
Advanced lifters require more extensive bench press variations. The isometric bench press is one such variation and can be used to break through training plateaus. What is an isometric bench press? The isometric bench press is a variation that requires a power rack. The safety pins are set 3-5 inches above the chest and the …
The bench press has many variations that exist, but some variations are better than others for helping us develop a stronger bench press. It’s important to choose variations that are going to be worth our time, rather than investing time and energy into a variation that isn’t going to make our bench press stronger. In …
While the bench press trains the chest, shoulders, and triceps, many lifters also include other exercises to isolate the chest even further. However, if you didn’t have time to do other chest exercises or couldn’t access additional equipment outside benching, would your chest development begin to fade? Here’s my quick answer: Is the bench press …
The close grip bench press is a bench press variation that targets the triceps more than a traditional bench press, but oftentimes lifters struggle to feel their triceps working throughout the movement. So here are my 5 tips to feel the triceps more in a close grip bench: Opt For A Shoulder-Width Grip On The …
