Bench presses are one of the most common exercises when someone wants to build upper body strength. To perform the bench press efficiently, strengthening certain muscle groups — pectoral, triceps, and anterior deltoids, among others — is crucial, as these are the main muscles involved in performing the exercise.
To achieve your goal, here are five exercises you can incorporate into your regimen to achieve maximum gains.
Pulling band apart
Pulling the band apart will help you increase your joint stability. It will keep your shoulders healthy, which will help you achieve the perfect bench press technique.
Pushups require no equipment and are great for strengthening your pecs. You can also try variations – raising the surface or raising your feet – of this exercise to decrease or increase the difficulty
It helps increase the volume of your pecs and triceps without straining your shoulder and elbows. In addition, it also helps you improve stability as a dumbbell press requires more stability than a barbell bench press.
There are dips for different muscles. If your bench press doesn’t fail close to your chest area, it’s most likely due to weak pecs/delta muscles. In this case, concentrate your diving efforts on lowering yourself to an elbow angle of at least 90 degrees.
Great triceps results in a great bench press. The overhead press targets the triceps and is exactly what you want to do to achieve your desired bench press. Plus, it puts your front divider through a wide range of motion, giving it plenty of incentive to grow taller.
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