How to Increase Your Bench Press (FASTEST WAY!)

The bench press is one of the most popular chest and strength exercises performed. While many would like to continue to increase their bench press they find it difficult to break through plateaus that can stagnate their strength on the lift. In this video, KC Mitchell joins me to show you three more bench press accessory exercises that will assist you in increasing your traditional bench press totals as fast as possible.

The key behind the success of these lifts is that it takes you away from doing the straight bench press. Contrary to what some believe, the most successful bench pressers in the world almost all spend more time doing lifts other than the bench press in a given training block. For instance, while the bench press, done traditionally, will be done once a week…the variations of the bench and the other accessory movements to the bench will be done far more frequently.

Last year, KC came by the gym and discussed three of his favorite accessory lifts for the bench. These were the lean back pulldown, barbell floor press and the seated shoulder press. Each of these lifts was performed with a different purpose in mind. They all had in common the fact that they were able to positively impact the bench by strengthening a different portion of the lift.

This time around, we were back in the gym and wanted to show a few more variations that could improve your bench press gains. The first is the pause bench. Due to the fact that each rep is going to be paused and held in the bottom of the rep, the time under tension will obviously increase but more importantly, the momentum of the rep will be removed. The stretch shortening cycle will be taken out of the equation and pure strength and leg drive will be responsible for moving the weight off the chest.

This is great for those that still struggle to feel the contribution of leg drive to their bench press that was talked about in the last video we did on the exercise.

Next, we address a variation of the floor press. This time instead of doing it with a barbell we use dumbbells. Not only are they easier to set up with in a crowded gym but they provide the additional stability benefits that are inherent to using dumbbells and help to groove the elbows and wrists into their proper position on the rep. The limited adduction that occurs with a fixed barbell is also something that is able to be overcome by splitting the load into two hands which can help those that fail to feel the contraction in their chest to finally feel it.

Finally, the static incline dumbbell presses are an amazing variation that will have high carry over to the bench press. Not only are you learning to develop isometric strength that will compliment your concentric strength on the lift but you are having to learn how to tap into a deeper well of concentric strength because of the fatigued state that you will find yourself in after the isometric contraction. These are tough but very helpful and will certainly carry over to the pause bench discussed earlier as well.

The use of accessory lifts in training cannot be understated. Too often, people continue to bang away at the lift they are trying to get stronger on failing to realize how likely it is that they will not see significant strength gains (or at least fast ones) by continuing to do that. Instead, by instituting bench press variations, they are providing a unique stimulus for their muscles that tends to provide a stimulus for better neural connection and ultimately performance on the traditional lift when you go back to it.

If you’re looking for a program that builds these accessory bench press movements right into the plan exactly when you should do them for best gains, be sure to head to the link below and check out the TOTAL BEAXST program from ATHLEAN-X.

For more videos on how to increase your bench press and a complete bench press tutorial, be sure to subscribe to our channel here on youtube at the link below and turn on your notifications so you never miss a new video when it’s published.

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Cheatsheet
1:26 pause bench press
4:02 Dumbbell floor press
7:14 Incline static DB press

[chrisbenjamin]

This guy just had a conversation with over 200 lbs on his chest #beast

[lexrogan]

It was nice of jeff to use those smaller weights to not hurt that fellow's confidence

[thebutcher]

Add 5 lb to the bar every time you lose a giveaway. By the end of 2020 you'll be benching 3, 000lbs

[Ericliaoo]

In a few days, everyone will be lying on the floor doing floor presses. Be careful not to step on them!

[josephpetraglia]

I’ve been stuck at the same weight for my bench for so long but 2 weeks after implicating the tips from this video and I was finally able to go up to the next set of weights !

[vickemannen]

I love how the always lasts for like 2 seconds

[Supreem]

If I ain’t in the top 100 ima internally rotate my shoulder

[tonyramirez]

I want Jeff and whoever runs his giveaways at my funeral so they can let me down one last time

[twnzach]

I just wanted to write a thank you to Jeff. I am planning to buy one of the many programs once I’ve determined which one I would like best, but for the past year your videos have fixed my back, fixed my plantar fasciitis, increased my strength, improved my mobility, ensured I’m safe when I work out and, most importantly, given me a new perspective on how the body works so I can get after my goals with pinpoint precision. You are performing an incredible public service with this YouTube channel - and you have my gratitude

[sarathks]

Hi Jeff. Wanted to let you know from the bottom of my heart that ur videos on how to deal with 'low back pain' saved me from a hell lot of pinching pain due to bulging disc in the past 2 days. I carefully followed the workouts that you showed to "decompress, recentralise & do extension" of the spine, which were the key points.

I've been suffering from bulging disc since the past 10 days and the ortho physican i first went to showed me the wrong exercises that worsened the pain and in hindsight realised were mistakes after listening to the science behind the pain cause.

Once again thank you. Had it not been for your videos, i would have still been in the dark ages not knowing what to do. Can't thank you enough.

[SpicySpeg]

Jeff please let my family go, I promise I will do face pulls for maximum gains. Please Jeffrey

[thecuy]

HOW TO INCREASE YOUR BENCH
Just max it out, then get it to your chest and the panic of not dying will lift the weight

[richardlovelace]

I love the dumbbell floor press. It has become one of my favorite exercises over the last year. Really good for the Tricep, shoulders, and chest

[Advantageplayy]

youre an inspiration to me, thanks for all the hard work you and jesse put into the videos they really do make a difference for guys like me getting back into the gym, much love.

[thesecomments]

legend says that winning 180 million dollars from lottery is easier than the athlean x giveaway

[LordSesshomaru]

Give me the free training program or I won't do face pulls

[workoutlui]

This has been my bread and butter chest workout for 12 plus yrs. it’s taken my strength, endurance, and mass to another level at 185lbs. Gotta love JC and the knowledge he shares. 👍🏽👍🏽

[kianshirvaniassl]

Today feels like a great day to do a superset of upright rows and behind the neck presses

[theangryslav]

Me: i do other exercises also than just face pulls
Jeff: say sike right now