Bench Press

There is a specific form to the bench press which reduces the chance of injury and maximally challenges the muscles of the Chest, Shoulders, and Triceps.

A barbell bench press' starting position is to be lying on a bench, with the shoulder blades pinched together to avoid recruiting the anterior deltoid during the lift. Feet are kept flat on the ground or end of the bench, with the buttocks always in contact with the bench.

The Bar should be right above you eyes when you look up.

Performing the lift

The bar is gripped with hands equidistant from the center of the bar, with the elbows bent to 90° and the elbows beneath the wrists.

Movement starts by lifting the bar off of the pins, and lowering it until it touches the chest. The weight is then pushed off of the chest, terminating when the arms are straight, at which point the weight can be lowered again.

After the desired number of repetitions, the bar is returned to the pins

A 'Spotter or Training Partner' increases the safety of the movement when using heavier weights or going for a “Max” of any kind.

Incline Bench Press

This works the upper area of the chest and the anterior or front part of the deltoids better than the flat bench.

Using a 30-degree angle Olympic bench or an adjustable bench if inside a power rack.

If the angle is more than 30 degrees, the shoulders are doing most of the work as you begin to move the weight.

A barbell bench press' starting position is to be lying on a bench, with the shoulder blades pinched together to avoid recruiting the anterior deltoid during the lift. Feet are kept flat on the ground or end of the bench, with the buttocks always in contact with the bench.

The Bar should be right above you eyes when you look up.

Performing the lift

The bar is gripped with hands equidistant from the center of the bar, with the elbows bent to 90° and the elbows beneath the wrists.

Movement starts by lifting the bar off of the pins, and lowering it until it touches the chest. The weight is then pushed off of the chest, terminating when the arms are straight, at which point the weight can be lowered again.

After the desired number of repetitions, the bar is returned to the pins

A 'Spotter or Training Partner' increases the safety of the movement when using heavier weights or going for a “Max” of any kind.

Board Press

This is an advanced training technique, I do not recommend this exercise for anyone who has been specializing on the Bench Press for less than 6 – 12 months.

Board Pressing is a technique used to train specific ranges of the pressing movement itself. Basically trying to eliminate the “sticking point”.

Using a variety of heights or Board thickness on a rotating basis, you work towards getting stronger and more explosive at varying heights or phase of the movement. This will lead to being to press more weight when you do full range of motion bench pressing.

Using 2 x 6 lumber you can work 2, 3, 4, 5, and even 6 boards (if you have very long arms).

To learn how to make your own set of boards click here.

You will need another spotter or help to hold the board in place on your chest or you can use a bungee cord wrapped around your body to hold the boards in place.

Click here to see how.

Performing the lift

The weight is gripped with hands 3-4 inches narrower than your regular grip, with the elbows tucked in slightlty throughout the movement.

Movement starts by lifting the bar off of the pins, and lowering it until it touches the boards on your chest.

Pause there for a second.

Press the weight back up in a straight line, terminating when the arms are straight, at which point the weight can be lowered again.

After the desired number of repetitions, the bar is returned to the pins

A 'Spotter or Training Partner' increases the safety of the movement when using heavier weights or going for a “Max” of any kind.

Chain Press

I do not recommend this exercise for anyone who has been specializing on the Bench Press for less than 6 – 12 months.

Chain Pressing is a technique used to strengthen the “lockout” portion of the Bench Press.

Chains allow you to use a weight that can be pressed off the chest, but increases the workload as more chain is lifted off the floor.

Due to the fact the weight is increasing as you move the bar , you are forced to drive the bar as hard as possible throughout the entire press to lockout.

The result will be more explosive power being developed by the upper body.

You use 5 foot lengths of 5/8 link size equally to 20lbs.

Attach the chains so that when the bar is at arms length ½ the chain is off the ground and when the bar is lowered to the chest all the chains is on the ground.

The heavier you can bench the more chains should be used on this exercise.

Performing the lift

The weight is gripped with hands 3-4 inches narrower than your regular grip, with the elbows tucked in slightlty throughout the movement.

Movement starts by lifting the bar off of the pins, and lowering it until it touches  your chest.

Pause there for a second.

Press the weight back up in a straight line, terminating when the arms are straight, at which point the weight can be lowered again.

After the desired number of repetitions, the bar is returned to the pins

A 'Spotter or Training Partner' increases the safety of the movement when using heavier weights or going for a “Max” of any kind.

Band Press

I do not recommend this exercise for anyone who has been specializing on the Bench Press for less than 6 – 12 months.

Band Pressing is a technique used to increase your overall speed of the Bench Press.

Bands allow you to use a weight that can be pressed off the chest, but increases the workload as the band continues to stretch till you reach full lockout.

You must focus on giving each rep an explosive, very intense push from start to all the way to the finish. The bands will help you develop explosive speed from the chest.

This will train your body to better be able to finish the lockout once the bench shirt stops helping you during the lift.

Bands also train you to be faster, after 4 weeks of bands training you will move 135 on the bench like lightening. The more speed you can generate from the bottom of the lift the more overall weight you will be able to bench.

Performing the lift

Loop the bands around the barbell, anchoring them to the bottom of the power rack or around a heavt dumbel (100-150 lbs) for each side.

Adjust the bands so that there is the slight tension when the bar touches the chest.

The bar is gripped with hands 3-4 inches narrower than your regular grip, with the elbows tucked in slightlty throughout the movement.

Movement starts by lifting the bar off of the pins, and lowering it until it touches the boards on your chest.

Remember band press  reps must be performed explosively.

Use a weight on the bar that allows you to move the bar quickly usually 50% - 55% of you one rep max.

Press the weight back up in a straight line, terminating when the arms are straight, at which point the weight can be lowered again.

After the desired number of repetitions, the bar is returned to the pins

A 'Spotter or Training Partner' increases the safety of the movement when using heavier weights or going for a “Max” of any kind.

Floor Press

This is an excellent exercise to truly isolate the upper body muscles used to perform the bench press.

The most effective method is to keep your legs straight out in front of you on the floor, basically lying completely flat on the ground.

You will have to really lower the amount of weight used compared to your regular bench press.

 Performing the lift

Using a power rack, set the pins or hooks at the bottom of the rack at a height that allows you to un-rack the bar while you are lying under the bar from the floor position.

Lower the weight carefully until the triceps touch the floor.

Pause there for a second.

Press the weight back up in a straight line, terminating when the arms are straight, at which point the weight can be lowered again.

After the desired number of repetitions, the bar is returned to the pins

A 'Spotter or Training Partner' increases the safety of the movement when using heavier weights or going for a “Max” of any kind.

Dynamic Bench Press

This is all about training for explosive speed on the bench press.

Attach the chains or bands to the ends of the bar as required. Make sure to anchor the bands under the rack or with very heavy dumbbells.

 Keep your feet flat on the floor, legs bent, and upper back flat against the bench.

For the first 3 sets, grip the bar using a medium-width grip. Use a slightly wider grip for the next 3 sets, and a slightly narrower grip for the final 3 sets.

Keeping your elbows close to your sides, lower the bar straight down to the bottom of your chest.

Accelerate the bar up as quickly as possible. Perform all 3 reps as fast as you can.

Lying Dumbell Extension

Two-arm dumbbell extensions can be done on the floor or on a decline, incline, or flat bench. When done on the floor, the muscle tension can be released by resting the dumbbell on the floor; this really helps starting strength.

DB Floor Press

 Performing the lift

Lie on the floor and hold the dumbbells above your chest make sure to keep your palms facing each other to emphasize triceps and minimize shoulder stress.

Lower the dumbbells until your triceps contact the floor.

Pause briefly and then press the dumbbells straight up above the chest.

A floor press strengthens the mid-point of your bench and demands a strong grip.

It also removes the leg drive from the exercise and makes you work harder while forcing you to keep your body tight.

 Do 2-3 sets of 6-8 reps or 6 sets of 10 reps - 20 seconds apart

Use a light weight until you are able to master this technique.

Close Grip Bench Press

This is a variation on the regular bench press.

This is one of the best exercises to develop tricep strength and mass. The more time and effort spent on this exercise will be rewarded with and overall increase your Bench Press!

A Close Grip Barbell Bench Press starting position is to be lying on a bench. Feet are kept flat on the ground or end of the bench, with the buttocks always in contact with the bench.

The Bar should be right above you eyes when you look up.

Performing the lift

The bar is gripped with hands within 18 -24 inches apart, with the elbows tucked in at your sides throughout the movement. You'll notice the extra stress on the tricpes immediately.

Movement starts by lifting the bar off of the pins, and lowering it until it touches the chest. The weight is then pushed off of the chest, terminating when the arms are straight, at which point the weight can be lowered again.

After the desired number of repetitions, the bar is returned to the pins

A 'Spotter or Training Partner' increases the safety of the movement when using heavier weights or going for a “Max” of any kind.