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4 Best Exercises For a Stronger Bench Press

Increase your upper body strength!

Check out the 4 best exercises for a stronger bench press.

The bench press is regarded as the king of chest exercises. Many people agree that if you want to have a bigger and stronger chest, you must do bench presses. While that is not necessarily correct, as you could be doing many other chest exercises to grow your pecs, one thing is right, the bench press will develop your chest in a well-rounded way.

But simply laying horizontally and pressing up the barbell is not as simple as it sounds. And more importantly, doing it over and over and over again can make you stronger, but there are a few other things you can do to improve your numbers. For example, this list of the 4 best exercises for a stronger bench press shared by Dane Miller from Garage Strength.

Dane Miller is a weightlifting coach and creator of Garage Strength. Its YouTube channel has more than 360,000 subscribers where people can find workout instructions and how to improve their strength in nearly any part of their bodies.

Miller shared a video encapsulating what he believes to be the 4 best exercises for a stronger bench press. Check it out.

4 Best Exercises For a Stronger Bench Press

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Without wasting more time, this is why you clicked on the link. Here are the 4 best exercises for a stronger bench press:

  1. Dumbbell neutral grip bench press
  2. Close grip floor bench press
  3. Seated triceps extension
  4. Explosive box push-up

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Hypertrophy refers to an increase in the size of skeletal muscle fibres, which can lead to an increase in overall muscle mass. There are two types of hypertrophy: myofibrillar hypertrophy and sarcoplasmic hypertrophy. Myofibrillar hypertrophy refers to an increase in the number and size of the contractile proteins within muscle fibres, while sarcoplasmic hypertrophy refers to an increase in the non-contractile components of muscle fibres, such as fluid and energy stores.

To achieve hypertrophy, a combination of resistance training and proper nutrition is necessary. Resistance training involves performing exercises with weights, resistance bands, or bodyweight, that challenge your muscles and cause microscopic tears in the muscle fibres. As the muscles repair these tears, they become stronger and bigger, leading to hypertrophy over time.

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To optimize hypertrophy, it is important to progressively overload the muscles by gradually increasing the weight, volume, and intensity of your workouts over time. Additionally, proper nutrition is important to support muscle growth, including consuming enough protein to provide the building blocks for muscle tissue, as well as sufficient calories to fuel your workouts and support muscle recovery. It is also important to get enough rest and recovery time to allow your muscles to repair and grow between workouts.

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The frequency at which you should train your chest depends on several factors such as your fitness goals, overall fitness level, and your training program.

In general, it is recommended that you train your chest muscles at least once per week to see improvements in strength and muscle growth. However, some individuals may benefit from training their chest more frequently, such as 2-3 times per week, especially if they are more experienced lifters and are looking to target specific areas of the chest.

It’s important to note that you shouldn’t train your chest muscles on consecutive days as this can lead to overtraining and increase the risk of injury. Additionally, it’s important to allow your muscles to rest and recover between workouts, so that they have time to repair and grow.

Some benefits of strengthening your bench presses are:

  1. Increased upper body strength: Bench presses are a compound exercise that work multiple muscle groups at once. By performing this exercise regularly, you can increase your upper body strength and improve your overall fitness.
  2. Improved muscle size and definition: Bench presses can help to increase muscle size and definition in the chest, shoulders, and triceps, which can enhance your physical appearance.
  3. Increased bone density: Weight-bearing exercises like bench presses can help to increase bone density and reduce the risk of osteoporosis.
  4. Improved posture: Bench presses can help to strengthen the muscles of the upper back, which can improve your posture and reduce the risk of back pain.
  5. Increased calorie burn: Compound exercises like bench presses can help you burn more calories than isolation exercises, which can be beneficial if you’re trying to lose weight.
  6. Improved sports performance: Bench presses can help to increase upper body strength and power, which can improve your performance in sports that require upper body strength, such as football, basketball, and volleyball.

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