Top 7 Exercises to Increase your Bench

1. Bench Press- This may suprise some people but the best way to build a big bench is to actually do it. You will want to change up rep schemes and sets, but the more time you spend on the bench the better your technique will become because you are always tweaking it to find what is best for you.

2. Military Press- In order to increase your numbers you have to have strong and big shoulders. You want to do strict presses not "push" or "jerk". This exercise needs to be done in the 8-15 rep range and should be performed after your main lift.

3. Pull Ups- A big and strong back is essential for a big bench. Believe it or not you use your back in the bench press. Having strong lats will propel your bench because your lats are essentially what lowers the weight to your chest. Control it down with your lats and explode up with your triceps.

4. Triceps Death- This is a great way to increase your hypertrophy in your triceps. Here is a video of one of our athletes performing this exercise.


5. Speed Bench- Using submaximal weight on the bench with accomadated resistance and lifting it as fast as possible will get you past your sticking point off your chest. Here is a video of speed bench with mini bands.


6. Board Presses- By utilizing a board when bench you will be able to target those sticking points 3" to lockout. Your will be able to overload your triceps with more weight then normal because you will have decreased your range of motion. This will build immence lockout strength.

7. Cambered Bar Bench- To increase your bench you have to hit all ranges of motion. After doing limited range of motion with board presses you must incorporate extra range of motion. This will help you with overcoming your sticking point off your chest were so many people get stuck. With speed bench and now cambered bench you will have no problems breaking through your plateaus.