Increase your Bench with better exercises!
When it comes to increasing your bench for what ever reason it might be (getting those pecs ready for a party, or just the genuine reason to increase your overall strength too ..) - you need to understand that the movement is exactly that. It’s a movement.
So here is a guide of exercises that will help you with the movement of the bench press and it’s sticking points (either at the chest or half way up and it falls back down).
Here is a guide of the exercises that you can do help increase your bench press:
Sticking Points:
First of all - what is a sticking point?
This is the part where your movement begins to slow down and eventually either break through (completing the lift) or break down (missing the lift).
Here are the two most common sticking points in the bench press:
1 - At the chest:
Characterised with the person who generally gets pinned under the bench and can’t get it off (Whelp!)
Exercises that can help you:
Pause pressing of various lengths
Pin Pressing at Chest Level
2 - At lockout:
Characterised with the person who generally pushes it off the chest, the elbows do a little bit of a wiggle dance and it comes back down .. to the chest!
Exercises that can help you:
Close Grip Bench Press
Close Grip Incline Bench Press
Overhead Press
Block Press with various grips
Floor Press
So there you are, the exercises to use to get yourself through the plateau. I’d highly recommend only using one or two of the various exercises listed about and seeing where this goes. Remember - a strength programme for real results is no more than a recipe and a science project. The more things you put in - it doesn’t always come out as a great as you might think.
If you ever need help and support in your training, programming and performance, don’t be afraid to contact Momentum Active Remedy for a consultation. We have a team of University Qualified Exercise Physiologists and high quality Personal Trainers that can provide you with the support you need to achieve your goals.
Call us on 0423 568 356, email sean@momentumactiveremedies.com or book online on www.momentum-active.com to book yourself in!
Remember, #MomentumIsKey. You just need to get started.
Sean Koh
Exercise Physiologist, Exercise Scientist, Personal Trainer & Strength Coach
Post Graduate Diploma (Exercise Physiology) & B.Sc. (Exercise, Sports & Rehabilitation)