What are the best exercises to improve bench press performance?
Improving bench press performance requires a combination of strength, technique, and muscular endurance. Here are some of the best exercises to improve bench press performance, listed in order of importance:
- Barbell Bench Press: The barbell bench press is the most specific exercise for improving bench press performance. Regularly incorporating the barbell bench press into your training program is essential for building upper body strength, improving technique, and increasing muscular endurance.
- Close-Grip Bench Press: The close-grip bench press targets the triceps more than the standard bench press and can help improve lockout strength. Incorporating close-grip bench presses into your training program can help improve overall bench press strength.
- Overhead Press: The overhead press targets the shoulders and upper chest and can help improve upper body strength and stability, which can translate to improved bench press performance.
- Dumbbell Bench Press: The dumbbell bench press can help improve stability and muscle balance by requiring each arm to work independently. Incorporating dumbbell bench presses into your training program can help improve overall upper body strength and control.
- Pull-Ups/Chin-Ups: Pull-ups and chin-ups target the back, shoulders, and arms, and can help improve overall upper body strength and stability, which can translate to improved bench press performance.
- Tricep Isolation Exercises: Incorporating tricep isolation exercises such as tricep pushdowns or skull crushers can help improve tricep strength, which can translate to improved lockout strength during the bench press.
It’s important to note that while these exercises can help improve bench press performance, they should be done in addition to, not instead of, bench press-specific training. Proper bench press form and technique should always be the top priority, and a well-rounded strength training program that includes both bench press-specific training and complementary exercises can help improve overall upper body strength and function.