How To Increase BENCH PRESS Strength

Want to get a stronger bench press? Strength Coach Dane Miller breaks down his Top 5 Strength Exercises that you can use to improve your bench press.

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0:00 Bench Press Technique
1:50 Bench Press Exercise #1
3:13 Bench Press Exercise #2
4:49 Bench Press Exercise #3
6:36 Bench Press Exercise #4
7:50 Bench Press Exercise #5
9:30 Get YOUR Bench Press Stronger!

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[reaganriddle]

Idk if you remember me, I’ve commented on other videos in the past. 132lb wrestler struggling with bench press. I’ve blown it out of the water with your advice man! My max when I first started using your advice was 110lbs. Last night I hit 2 plates on I appreciate the help man!

[johnnysifuentes]

A lot of barbell movements, another strategy that really helped me get past 315lbs was a lot of simultaneous isolateral movements brought on by using dumbbells. Once I got into the higher range of liftable weight my non-dominate arm would fail or fatigue out sooner. Causing my dominate arm to pick up the slack, resulting in an uneven bar at the top end of the lift. Once I started incorporating dumbbells and forcing both arms to work independently, my left arm started to catch up to my right arm and it really help me unlick new levels when I moved back to barbell lifts.

[edbenzino]

What has helped me in less than 30 days:
- wrist workouts there are a few vids on bulletproof wrist
- body weight triceps on rings (this is also killer core workout... abs will be burning)
- resistance bands kettle bell bench press can either be done on the floor or bench... i do both
- resistance band pushups and dips
- kettle bells hanging on bench press barbell. There is a vid that shows how to use resistance bands to hang up kettle bells
Yes i love kettle bells for their wide grip andfunctional movements and resistance bands to add that extra... resistance 😆
These workouts are cool and will try them out. Thanks so much coach love your content... has helped me alot to create that athlete routine which i switched back too asi get older 🙏🏽🙏🏽💪🏽💪🏽🔥🔥🔥

[michaellathanjr.]

0:00 Bench Press Technique
1:50 Banded DB Bench
3:13 Fat Bar JM Press x/ Chains & Decline JM Press
4:49 Cambered Incline Chest Row
6:36 Football Bar Floor Bench
7:50 Rapid Bench Press Then Throw
9:30 Get YOUR Bench Press Stronger!

[NytrFilms]

I just benched 185 today!

I’m going to use these excercises next im trying to reach 225

[GSMillion]

I’ve just been training my lats a lot more often and I’ve been seeing significant improvement in my bench

[zarekivey]

I’ve reached up to a 340lbs bench at 250lb body weight after a year or so of half assed training. My bench feels stuck now though, I hope these exercises help!

[Out-tha-mud-]

I love this guy, his system has increased my 14 year old sons bench and squat 30 pounds in a month..

[jamespasterkiewicz]

Your awesome you help me on my first bench press competition

[boopypoots]

I recently started using your wrestling program and it's amazing. It helps a lot and I learned a lot about programming.

[natepolidoro]

I have the opposite problem of most people: I have a big difficulty getting off the chest and but once I get half way, my triceps feel really strong and I know--no matter how long it takes--my lockout is super reliable. Also woohoo PA squad.

[CankleCankle]

Another key aspect in bench press strength is upper back strength. All of your suggested exercises are great but you also need something to push against.

[embro]

Hello Dane. Thank you for the great content. I want to ask you one thing. I have also done incline chest row but I have done it flat not cambered. Why is cambered better variation for increasing bench press?

[a.brucemcdonald]

These look great, but how do you incorporate them practically into a program? As a 60 year old my frequency and volume are not boundless. Do you keep doing your standard bench program and add these as assistance moves on chest or push days? Which one do you choose? It would be a tremendous amount of volume to try to use multiple of these plus bench. 🤷🏼‍♂️

[markklein]

Whats up! Former college baseball player and I have always killed it in the weight room with my legs but my bench has always sucked. Will be back in a month or two to see if this helps.

[Yoyoman-peok]

Guys im 125 lbs at 15. Always been hella skinny, and im tryin to put on weight. I have decent legs. I squat 175 lbs for 3. However, my Bench is 120 no matter what i do. Ive been trying wave loading recently. Got any other tips?

[andrewkline]

going to implement this in my upper body days. will report back in a month with progress. currently at 135 x6. Bench has always been the worst exercise for me

[danearnold]

Some good info here. Also, shoutout to a fellow Dane - the greatest name ever 🤘🏼

[walterkronkite]

On that last exercise, do we just use a Smith Machine? Given most gyms wont have such technology on board.