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5 Great Ways to Increase Your Bench Press

Add these top-notch technique tips into your training and explode your bench press numbers and power.

Add these top-notch technique tips into your training and explode your bench press numbers and power.

What are the Benefits of the Barbell Bench Press?

The barbell bench press is one of the most popular exercises for building upper body strength and muscle mass. Some of the benefits of the barbell bench press include:

Builds chest, triceps, and shoulder strength: The barbell bench press primarily targets the chest muscles, but it also works the triceps and shoulders. By performing this exercise regularly, you can build strength and muscle mass in these areas.

Increases upper body power: The barbell bench press is a compound movement that involves multiple muscle groups working together. By increasing your strength and power in this exercise, you can improve your overall upper body power and explosiveness.

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Improves bone density: Resistance training exercises like the barbell bench press can help improve bone density, which can reduce the risk of osteoporosis and other bone-related conditions.

Enhances muscle endurance: The barbell bench press can also help improve your muscle endurance, allowing you to perform more reps and sets of other upper body exercises.

Boosts overall athletic performance: The upper body strength and power gained from the barbell bench press can also enhance your overall athletic performance in other sports and activities.

Promotes good posture: Performing the barbell bench press with proper form can help strengthen your back muscles and promote good posture, which can reduce the risk of injury and improve your overall health.

The barbell bench press is an effective exercise for building upper body strength, muscle mass, and power, while also improving bone density, muscle endurance, and overall athletic performance. However, it’s important to perform the exercise with proper form and gradually increase weight to avoid injury.

Max Posternak is a fitness trainer, body transformation coach, and the founder of Gravity Transformation, a popular fitness YouTube channel. He started the channel in 2015, with the goal of helping people achieve their fitness goals by providing evidence-based workout and nutrition advice, and sharing his own fitness journey.

On the Gravity Transformation YouTube channel, Max shares a variety of content, including workout routines, nutrition advice, supplement reviews, and inspirational stories of people who have transformed their bodies and lives. He also offers paid coaching and personalized training programs to help people achieve their fitness goals.


What are the Muscles of the Chest?

The chest is a large muscle group that is composed of several different muscles. The major muscles of the chest include:

  • Pectoralis major: This is the largest muscle of the chest and consists of two heads, the clavicular head and the sternal head. The pectoralis major is responsible for adduction and flexion of the arm at the shoulder joint, as well as horizontal adduction.
  • Pectoralis minor: This is a smaller muscle that lies underneath the pectoralis major. The pectoralis minor is responsible for depression and protraction of the scapula, which is important for movements such as push-ups and bench presses.
  • Serratus anterior: This muscle is located on the side of the chest and helps to stabilize the scapula. It is also responsible for protraction and upward rotation of the scapula, which is important for movements such as push-ups and overhead pressing.
  • Subclavius: This is a small muscle that lies beneath the clavicle and helps to stabilize it during movements of the arm.
  • Intercostal muscles: These muscles are located between the ribs and are responsible for breathing by expanding and contracting the rib cage.

Together, these muscles work to provide stability and strength to the upper body, and are important for movements such as pushing, pulling, and lifting.

What are Dead Stop Exercises?

Dead stop exercises are resistance training exercises where the lifter starts each repetition from a complete stop or dead stop position, rather than starting from a continuous, rhythmic motion. In other words, the lifter brings the weight to a complete stop between each repetition before lifting it again.

Dead stop exercises can be performed with various types of equipment, including barbells, dumbbells, kettlebells, and machines. Examples of dead stop exercises include deadlifts, bench presses, rows, shoulder presses, and squats.

The benefits of dead stop exercises include:

  1. Increased muscle activation: Starting from a dead stop position forces the lifter to generate more force to initiate the lift, resulting in increased muscle activation and recruitment.
  2. Improved strength and power: Dead stop exercises help to develop starting strength and explosiveness, which can improve overall strength and power in the lifter.
  3. Reduced injury risk: Starting from a dead stop position can help to ensure proper form and technique, reducing the risk of injury.
  4. Enhanced muscle hypertrophy: The increased muscle activation and force generated during dead stop exercises can stimulate greater muscle hypertrophy or growth.
  5. Increased variety and challenge: Incorporating dead stop exercises into a workout routine can provide a new challenge and increase the variety of exercises performed, which can help to prevent boredom and plateaus in progress.

Dead stop exercises can be a valuable addition to a resistance training program, providing a range of benefits for strength, power, and muscle hypertrophy. However, it’s important to use proper form and technique when performing these exercises to avoid injury.

What are Plyometric Exercises?

Plyometric exercises, also known as “jump training” or “plyos,” are explosive movements that involve rapid stretching and contracting of muscles. They are designed to improve power, speed, agility, and overall athletic performance.

Plyometric exercises typically involve jumping or hopping movements, such as:

  • Box jumps
  • Depth jumps
  • Jumping lunges
  • Plyometric push-ups
  • Squat jumps
  • Power skips
  • Jumping jacks

These exercises are typically performed in a repetitive fashion, with short bursts of explosive effort followed by brief periods of rest.

The benefits of plyometric exercises include:

Improved power and explosiveness: Plyometric exercises are designed to develop explosive power in the muscles, which can improve overall athletic performance in activities such as sprinting, jumping, and throwing.

Increased speed and agility: Plyometric exercises can improve the speed and agility of the body by training the muscles to move more quickly and efficiently.

Enhanced bone density: The high-impact nature of many plyometric exercises can help to increase bone density, reducing the risk of osteoporosis and other bone-related conditions.

Greater calorie burn: Plyometric exercises are typically high-intensity and require a significant amount of energy, which can result in a higher calorie burn compared to traditional resistance training exercises.

Reduced risk of injury: Plyometric exercises can help to improve the strength and stability of the joints, reducing the risk of injury during other activities.

Overall, plyometric exercises can be an effective way to improve athletic performance, build strength and power, and enhance overall fitness.

However, it’s important to use proper form and technique when performing these exercises, and to gradually increase the intensity and duration of the workouts to avoid injury.

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